Warmup
| Hard | Harder | Hardest |
|---|---|---|
| 100 free 100 back pull 100 back kick |
100 free 100 back pull 100 back kick 100 choice |
200 free 100 back pull 100 back kick 100 choice |
Time: 10 min | Clock: 8:10
Main Set – Part A
| Hard | Harder | Hardest |
|---|---|---|
|
3×50 back @ 1:30 75 free @ 1:45 2×50 back @ 1:30 2×75 free @ 1:45 50 back @ 1:30 3×75 free @ 1:45 |
3×75 free @ 1:30 100 back @ 1:45 2×75 free @ 1:30 2×75 back @ 1:45 100 free @ 1:30 3×75 back @ 1:45 |
3×100 free @ 1:30 100 back @ 1:45 2×100 free @ 1:30 2×100 back @ 1:45 100 free @ 1:30 3×100 back @ 1:45 |
Main Set – Part B
| Hard | Harder | Hardest |
|---|---|---|
|
3×25 back @ 1:00 50 free @ 1:15 2×25 back @ 1:00 2×50 free @ 1:15 25 back @ 1:00 3×50 free @ 1:15 |
3×50 free @ 1:00 75 back @ 1:15 2×50 free @ 1:00 2×75 back @ 1:15 50 free @ 1:00 3×50 back @ 1:15 |
3×50 back @ 1:00 75 free @ 1:15 2×50 back @ 1:00 2×75 free @ 1:15 50 back @ 1:00 3×75 free @ 1:15 |
Main Set – Part C
| All Levels |
|---|
|
3×25 free @ 0:30 25 back @ 0:40 2×25 free @ 0:30 2×25 back @ 0:40 25 free @ 0:30 3×25 back @ 0:40 |
Time: ~45 min | Clock: 8:55
Cooldown
| Hard | Harder | Hardest |
|---|---|---|
| 100 choice | 150 choice | 150 choice |
Totals: Hard 1900 • Harder 2350 • Hardest 2900
