Warm-Up (500) 300 choice, 100 kick, 100 drill Set (500) 10 x 50 on 1:10 …25 dolphin kick/25 choice kick Set (800) 8 x 100 on 1:45 …50 drill/50 swim Set (1200) 200 IM on 3:30 ...reverse order drill 4 x 50 IM order on 1:00 200 IM on 3:30 ...reverse order drill 4 x 50 swim on :50 …descend 1 - 4 200 IM on 3:30 ...regular order 4 x 50 choice on :45 …descend 1 - 4 Cool-down (200) 200 EZ choice |