Warmup (500) 300 swim/100 drill 100 kick Set (800) 2 rounds 6 x 50 choice on 1:05 …odds 5 dolphin kicks off/wall …evens KICK 100 choice on 2:00 Set (700) 12 x 50 …4 on :50/4 on :45/4 on :40 …descend 1-4 100 kick Pull Set (600) 3 x 200 on 2:45 …descend 1-2 Set (800) 4 rounds 100 fast choice on 2:00 2 x 50 ez choice on 1:00 Cool-down (200) |