December 19, 2024

Gold (2600)Silver (2400)Bronze (1900)
Warm-Up
8×100 2 – swim 2 – pull 2 – 50 kick/50 swim 2 – 50 ez/50 build6×100 2 – swim 1 – pull 1 – 50 kick/50 swim 2 – 50 ez/50 build4×100 1 – swim 1 – pull 1 – 50 kick/50 swim 1 – 50 ez/50 build
Main Set
12×75 @1:30/1:40 4 – pacman/ knuckle/ full 4 – odd: 50k/25 swim Even: 25 swim/50k 4 – 25 Bk/25 Br/25 Fr 12×50 @55/1:00 6 – pull 6 – Free swim 12×25 sprints @30/35 4 – kick choice 4 – swim choice 4 – pull choice12×75 @1:45/2:00 4 – pacman/ knuckle/ full 4 – odd: 50k/25 swim Even: 25 swim/50k 4 – 25 Bk/25 Br/25 Fr 12×50 @1:05/1:10 6 – pull 6 – Free swim 12×25 sprints @40/45 4 – kick choice 4 – swim choice 4 – pull choice12×50 @1:20/1:40 4 – free drill 4 – kick 4 – IM Spin 12×50 @1:15/1:20 6 – pull 6 – Free swim 12×25 sprints @45/55 4 – kick choice 4 – swim choice 4 – pull choice