Warmup (500) 300 swim,100 drill, 100 kick Set (300) 6 x 50 on 1:20 …25 scull/ 25 swim Set (600) 12 x 50 KICK on 1:10 …odds choice …evens flutter/dolphin Set (600) 12 x 50 (drill/swim) x 25s …4 each stroke …on 1:15 Set (800) 2 rounds 100 on 2:00 4 x 50 on 1:15 …50s IM order 200 IM on 4:00 Cool-down (200) 200 easy choice |