Warmup (600) 300 swim/200 drill 100 kick Set (600) 2 rounds 4 x 50 choice on 1:10 …odds 5 fly kicks off wall …evens flags to wall fast 100 choice on 2:00 Set (600) Pull 12 x 50 …4 on :55/4 on :50 ....4 on :45 …D 1-4, 5-8, 9-12 Set (400) 400 kick …no fins Set (800) 4 rounds 100 fast choice on 2:00 2 x 50 ez choice on 1:15 Cool-down (200) 200 EZ choice drill |