Set 10 x 50 on 1:00 …odds choice kick …evens 9/3/9 drill Set 6 x 100 on 1:30 …hold 1:15 or better …15 strokes or less per length Set 40 x 25 on :30 …every 4th 25 full stroke fly …the other 30 are choice …hips up especially fly and breast Cool down 200 ez |