Warm up: 400 swim (B) 500 (S) 600 (G)
Main: Bronze does 3 x 200, Silver does 4 x 200, Gold does 5 x 200
Set #1
5 x 200 Mixer swim (25 back/50 breast/25 back/100 free) “strong free”
3 x 50 Mixer kick (dolphin/flutter/whip kick by 50)
Set #2
5 x 200 Mixer swim (25 fly/50 back/25 fly/100 free) “strong fly”
3 x 50 Mixer kick on your back (dolphin/flutter/whip kick by 50)
Set #3
5 x 200 Mixer pull (25 breast pull/50 back pull/25 breast pull/100 free pull) “strong free pull”
3 x 50 Mixer kick on your side (dolphin or flutter) Fins ok