Warm-up: 15-20 mins choice

MS: 3 rounds of:
1 x ___________ on 4:00
2 x ___________ on 3:00
3 x ___________ on 2:00
4 x ___________ on 1:00

Pick your distance - just make sure you can make it on the given send-offs.  

Round 1: 1  on 4:00 - alternate 50 stroke/50 fr or 25 stroke/25 fr
2 on 3:00 - 200 IM or 175 IM (skip last 25) or 150 IM (1.5 lengths each stroke or 125 IM done as a 100 IM plus a 25 free
3 on 2:00 - alternate 25 stroke/25 fr
4 on 1:00 - 50s or 25s IMO or choice

Round 2: all freestyle  - pick a distance for each send-off that gives between 5-30s rest

Round 3: Joker's Wild - your choice .You can work on sprinting (maybe 1 x 100, 2 x 75, 3 x 50, 4 x 25), maximizing distance (aiming to only get 1-10s per rep) or do anything you feel like (kick, pull, drills, stroke)!

Cool Down: 5-10 min choice

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