Warmup (500) 10 x 50 …3 on :55/3 on :50/4 on :45 Set (500) 20 x 25 dolphin kick on :30 Set (1200) 4 x 75 (25 stroke on :30/50 free on :40) 4 x 75 (25 stroke on :30/50 free on :45) 4 x 75 (25 stroke on :30/50 free on :50) 4 x 75 (25 stroke on :30/50 free on :55) Set (1000) 3 x 100 on 1:40 …free/stroke/stroke/free 3 x 100 on 1:35 …stroke/free/stroke/free 4 x 100 IM on 1:25 …descend 1-4 Cool down 200 |