Warmup (600) 300 swim,200 drill 100 kick Set (500) 10 x 50 kick on 1:10 …odds choice ....evens dolphin Set (1000) 10 x 100 on 2:00/1:45 …odd 50 fr/50 choice …even all free Set (800) Pull set 4 x 200 …odds on 3:15 ...evens on 3:00 Cool-Down (300) 100 kick 200 EZ |