2300 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 10 x 50 on 1:10 …odds 25 dolphin kick / 25 scull …evens 25 human stroke / 25 free Set 4 x 25 fly / 25 free on 1:00 …count strokes 4 x 25 head up / 25 free on 1:00 …max 10 strokes 25 head up 4 x 50 free on :45 …descend 1-4 4 x 25 underwater / 25 free on 1:00 …breath as needed 4 x 25 breast / 25 free on 1:00 …double pull down Set 300 pull on 5:30 …bilateral breathing |