Warm up – (200 swim + 100 breast arms with dolphin kick) x 1 (B) 1.5 (S) 2 (G)
Main: Bronze chooses 4 rounds, Silver and Gold 5 rounds
Set #1
50 whip kick
100 breast, strong!
50 dolphin kick
200 IM, moderate
Set #2
50 back kick
100 back, strong!
50 flutter kick
200 free swim or pull, moderate
Set #3
50 fly
100 kick
50 fly
200 choice, negative split