Warmup En1

1 x

1 x 300 Ch 4:30

3 x

1 x 175 Free 2:30

3 x 75 K/D/S 1:20 MRO by Rd

5 x 50 Odd Build even Strong 1:00 MRO by Rd

8 x 25 Odd MU even Strong :30

Initial Speed Sp3

2 x

4 x 25 Swamp :40

2 x 50 Turn 1:00

4 x 25 Finish :40

:20 rest

Threshold En3

4 x [meet folks do 3]

3 x 25 :30

3 x 75 1:15

4 x 25 :30

4 x 50 :55