w/u: 500 Choice Swim
(500)
3 ROUNDS OF THE FOLLOWING:
*Optional :30sR after each round*
[ 2 x 50 Choice Kick (fins opt)
L4 - @ 1:10 OR 1:15 OR 1:25
2 x 150 Freestyle Pull (padds opt), Breath 3-5-7 by 50
L3 - @3:30 OR 3:45 OR 3:50
2 ROUNDS OF THE FOLLOWING:
*Optional :30sR after round 1*
[ 5 x 50 Free, Odds FASTER than Evens
5 x 50 CHOICE, Odds FASTER than Evens
C/D: 200 EZ Free/Stroke mix
w/u: 400 Choice Swim
(400)
2 ROUNDS OF THE FOLLOWING:
*Optional :30sR after each round*
[ 2 x 50 Choice Kick (fins opt) @ 1:15 OR 1:25
2 x 150 Freestyle Pull (padds opt), Breath 3-5-7 by 50 @ 3:00 OR 3:15 ]
2 ROUNDS OF THE FOLLOWING:
*Optional :30sR after round 1*
[ 5 x 50 Free, Odds FASTER than Evens - All @ 1:20 OR 1:30
5 x 50 CHOICE, Odds FASTER than Evens - All @ 1:25 OR 1:35 ]
C/D: 200 EZ Free/Stroke mix