2250 yards 51:10 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (???) (10:00) How about a 10 minute social kick …no fins please Set (250) (10:00) 10 x 25 kick with fins on 1:00 …dolphin kick as long as possible Set (600) (12:00) 4 rounds 3 x 50 on 1:00 …fly / back : back / breast : breast / free ...focus on the timing into the turn …5 dolphin kicks off wall (except breast) Set (500) (9:10) 5 x 100 free on 1:50 …13 strokes per 25 …kick the rest of the way after 13 Set …starts : turns ; 25s for time …RELAY EXCHANGES |