Set 2 rounds 200 choice on 3:30 …25 drill/25 full stroke 4 x 50 dolphin kick on 1:00 Set 6 x 100 on 1:30 …odds 25 choice/75 free …evens free dolphin kick past flags Set 50 free on :45 75 free on 1:15 100 free on 1:30 150 free on 2:15 200 on 3:00 …go back down the same way …between each 25 fly on :30 Cool down set 100 on 1:40 25 kick on :45 100 on 1:50 25 kick on :45 100 on 2:00 |