50 @ :5 rest (perfect easy / drill ok)
100 @ :10 rest (build up to great finish)
200 @ :15 rest (negative split)
300 @ :20 rest (work turns)
Kasey did this 5 rounds all freestyle
Amanda Palmer did this 4 rounds, doing the strokes listed in the picture ... she was especially happy to end with a 300 fly.
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