Set 4 x 75 on 1:30 …25 choice kick/25 spin drill/25 free 4 x 75 on 1:20 …25 free/25 head up/25 free …25 head up is 15 strokes 4 x 75 on 1:10 …25 free/25 fly(drill)/25 free 4 x 75 on 1:00 Set 8 rounds 50 on :45 25 scull on :30 Set 4 rounds 25 breast on 1:15 50 fly on 1:15 75 back on 1:15 100 IM on 1:15 Cool down 200 ez |