Warm-up (800) 1 x 400 - EVERY FOURTH 25 STROKE 200 kick 200 non free Set (600) 6 x 50 drill on 1:00 BACK STOKE - 6 KICK FULL SIDE ROTATION 6 x 50 kick on 1:00 BACK STROKE UNDERWATER DOLPHIN. Set (1400) 4 x 125. 50 SWIM - 25 STROKE - 50 SWIM @ 1:45 / 1:55 / 2:00/ 2:10/ 2:20 6 x 150 on 2:00 25 SWIM - 25 STROKE - 50 SWIM - 25 STROKE Cool-down (200) 4 x 100 |