Warm-up (500) 300 swim …50 free/50 drill 200 kick Set (1000) Swim 12 x 50's on :50 ...odd choice ...even free (4 cb) Kick 8 x 50's on 1:05 ...odd underwater dolphin ...even flutter Set (1700) 2 rounds Swim 3 x 150 on 2:30 ...stroke/fr/fr ...fr/stroke/fr ...fr/fr/stroke Swim 6 x 50 on 1:00 ...25 stroke/25 free ….HARD ...IM order 100 EZ free Warm-down (200) Swim 200 |