Warm-up (500) 300 free 100 drill 100 kick Set (500) 10 x 50 kick on 1:15 ...Dolphin on back Set (2100) 3 x 200 FR 3:00 4 x 50 Sprint on 1:00 ...25 ez/25 FAST 2 x 200 FR on 2:45 6 x 50 Sprint on 1:00 ...ALL Fast 1 x 200 FR on 2:30 8 x 50 Sprint on 1:00 ...1 ez/1 FAST Cool-down (100) 100 Easy |