Warmup (900) 6 x 150 rest 3 red marks between …50 finger drag/catchup …50 kick …50 swim at 8:45 Set (1000) 5 rounds 4 x 50 …rd#1 catchup drill on 1:00 …rd#2 swim on :50 …rd#3 kick on 1:10 …rd#4 human stroke on 1:05 …rd#5 build to 90% on :55 Set (1200) 2 rounds 4 x 100 switching IMs on 1:45 …fly/back;back/breast;breast/free;free/fly 4 x 50 kick on 1:10/swim on 1:05 Set (500) 10 x 50 …odds choice on 1:10 …evens free on 1:00 200 cool down |