WU-200 Fr-100 pull-100 kick
8×25 Fr on rest :15 alt 25 perfect stroke (slow and easy)/25 uptempo
50 Fr EZ on rest :30
6×25 Fr on rest :15 as 25 drill/25 perfect stroke/25 uptempo
50 Fr EZ
4×25 descend 1-4
Primary (2 rounds) [1700]
150 Fr pull on rest :20 (build by 50)
100 Fr pull negative split on rest :20
50 Fr pull uptempo
Rest 1:00
200 Fr on rest :20-keep stroke count the same per 50
100 Fr FAST on rest :30
100 Fr on rest :20-keep stroke count the same per 50
2×50 Fr FAST on rest :15 (add both 50s and try and beat your 100 time by :03 or more)
50 Fr EZ
2650 + WD