2900 Warm Up 300 choice 100 kick, 100 drill on 10:00 Set 4 rounds 4 x 50 …#1 catchup drill on 1:00 …#2 swim on :50 …#3 kick on 1:10 …#4 scull on 1:10 Set 10 x 50 choice kick on 1:10 Set 4 x 150 on 2:45 …50 free/100 IM 5 x 100 on 1:40 ...25 stroke / 75 free IM order Cool down 200 ez |