10 * 75
1) fist/drill/swim
2) 25 scull/50 build
4 * 50 1) 15-25-10, 2) 15-25-10
2 or 3 * 300 Pull or swim descend - every 4th 25 Fly or Breast
If not qualified for OSC
9 * 50
1 on :35, 2 on :55, 1 on :40, 2 on :50, 3 on :45
WD
2 * 300 1) with fins 50 Back/50 kick, 2) Pull bk/br/fr by 25
If attending OSC
9 * 300 on 4:15, 4:30, or 4:45
3 smooth, 1 build stroke
2 smooth, 1 strong stroke
1 smooth, 1 fast stroke
*fly with fins for stroke??
Commentaires