January 14, 2025

Gold (2600)Silver (2350)Bronze (17 00)
Warm-Up
5×200 2 – swim 1 – pull 1 – kick/swim 1 – drill choice5×150 2 – swim 1 – pull 1 – kick/swim 1 – drill choice5×100 2 – swim 1 – pull 1 – kick/swim 1 – drill choice
Main Set
FOUR TIMES THROUGH 200 4×50 Rnd 1 200 50 bk/50 free 50’s kick variables Rnd 2 200 as 25 scull/75 pull 50’s IMO Rnd 3 200 as 25 drill/25 swim 50’s alternate zip switch and free Rnd 4 200 free strong 50’s ↑1-4FOUR TIMES THROUGH 200 4×50 Rnd 1 200 50 bk/50 free 50’s kick variables Rnd 2 200 as 25 scull/75 pull 50’s IMO Rnd 3 200 as 25 drill/25 swim 50’s alternate zip switch and free Rnd 4 200 free strong 50’s ↑1-4FOUR TIMES THROUGH 100 4×50 Rnd 1 100 50 bk/50 free 50’s kick variables Rnd 2 100 as 25 scull/75 pull 50’s IMO Rnd 3 100 as 25 drill/25 swim 50’s alternate zip switch and free Rnd 4 100 free strong 50’s ↑1-4