Warm Up 6 x 50 continuous choice swim 4 x 50 continuous choice kick 6 x 50 on 1:00 choice swim Set 5 rounds 50 zipper drill on 1:05 …free touching side on recovery 50 catchup drill on 1:05 50 flutter kick on 1:10 50 choice kick on 1:10 Set 8 rounds 150 free on 2:30 …aerobic with 10-20 sec rest 100 IM on 2:00 50 stroke on 1:15 IM order Set 2 x 300 pull …rest 30 sec between 200 cool down |