Saturday, 24 June, 2017
WU (1,500/1,000):
30×50 (20 for outside lanes)
3 rounds (2 rounds for outside lanes). 20″ rest round 1; 15″ rest round 2; 10″ rest round 3
4 Free
2 kick
4 IM switch (fly/bk, bk/br, br/fr, ch… or non-free)
MS (1,200/900):
6×200 (6 x 150 outside lanes) Pull @ 3:30/3:45/4:00 … approx 30″ rest all moderate/medium
Set #2 (600/400):
24×25 (16×25 outside lanes) @ 40/45/…
6 or 4 rounds. Odd rounds FREE, Even rounds Choice
1 Moderate
1 BUILD
1 Moderate
1 FAST
WD (300/200):
300/200 cool down….ez choice
Total: 3,600/2,500