500 every 4th length rotate through teeter totter, straight arm drill, back, fist, choice.
2 rounds of...All on 3 red line rest.
(300 25 high elbow scull/50free/25 catch hip drive drill/50fr/25 scull/50fr/25 catch hip drive other arm drill/50fr.
2x200 steady free with paddles.
3x100 as 50 breast pull with flutter kick/50 free.).
100 w/d.
Technique + Strength 5000
1000 every 4th length rotate through teeter totter, straight arm drill, back, fist, choice x2.
4 rounds of...
(300 25 high elbow scull/50free/25 catch hip drive drill/50fr/25 scull/50fr/25 catch hip drive other arm drill/50fr on 3 red line rest.
2x200 as 50polo/50RA/50polo/50LA with paddles on 3:15?
3x100 as 50 breast pull with flutter kick/50 free on 3 red line rest.).
