May 30, 2024

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