Warm Up (500) 10 x 50 choice swim ...rest 5 sec Set (500) 20 x 25 dolphin kick Set (600) 8 x 75 on 1:15 …odds free/fly drill/free …evens free/choice drill/free Set (1600) 200 on 3:00 4 x 50 on :40 200 on 3:00 4 x 50 on :55 200 on 3:00 4 x 50 on :40 200 on 3:00 4 x 50 on :55 …200s pace w/perfect strokes …50s on :40 descend 1-4 …50s on :55 choice stroke (drill) Set (200) 8 x 25 on :30 …odds free/evens fly Cool down (200) 200 easy |