Warmup 300 Choice…100 kick 4 x 50 on 1:00 Set 5 rounds of 4 x 50 … round 1 choice on 1:00 …round 2 kick on 1:10 …round 3 free on :50 …round 4 IM order on 1:00 …round 5 free on :45 Set 200 IM drill on 4:00 2 x 100 fly/free x 25 on 1:50 200 IM drill on 4:00 2 x 100 back/free x 25 on 1:50 200 IM drill on 4:00 2 x 100 breast/free x 25 on 2:00 200 IM drill on 4:00 2 x 100 free on 1:30 Pull Set 100 on 1:30 150 on 2:30 200 on 3:10 300 on 4:30 200 on 2:50 150 on 2:10 100 and give it whatevers left |