Warm Up 2 rounds 200 free/50 kick Set 4 x 50 build on :50 2 x 100 …1) fly/bk 2) bk/brst 1:50 4 x 50 :50 descend 1-4 on :50 Main Set; 2 rounds 200 free on 3:00 200 fly (50 kick/50swim) on 3:45 4 x 50’s breast on 1:00 200 IM …Round 1 on 3:15 …Round 2 on 3:00 100 free ez on 2:00 Set 400 pull …5 cb Cool-down OYO |