100 IM:
- NO FLIP TURNS
- 25 of every stroke (fly, back, breast, free)
- CBSO (control fly, build backstroke, sprint breaststroke, overkick freestyle)
200 IM:
- FLIP TURNS on the Backstroke and Freestyle
- 50 of each stroke (fly, back, breast, free)
- CBSO (control fly, build backstroke, sprint breaststroke, overkick freestyle)
Good luck!