Warm Up 10 x 50 continuous choice swim Set 20 x 25 choice kick …odds on :40 …evens on :20 Set 200 on 4:00 ez 4 x 50 on :40 200 on 4:00 ez 4 x 25 fly no breath on 1:00 Set 2 rounds 100 IM on 1:50 100 free on 1:30 50 ez on 1:10 100 fast choice on 3:00 Set 8 x 25 on :30 …odds free/evens fly Cool down 200 |