Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (900) Swim 12 x 50's on :50 ...odd choice ...even free (6 cb) Kick 6 x 50's on 1:00 ...odd underwater dolphin ...even flutter Set (1800) 2 rounds Swim 3 x 200 (free/IM/free) ...#3 faster then #1 on 3:00 ...IM on 3:15 Swim 4 x 50 on 1:00 ...25 stroke/25 free ….HARD 100 EZ free Warm-down (200) Swim 200 ...moderate to EZ |