Warm Up (600) (10 min.) 200 drill, 200 kick, 200 choice Set (600) 12 x 50 1:15 …odds 25 scull/25 kick …evens 50 breast w/dolphin kick Set (800) 4 rounds 100 on 2:00 …smooth w/technique …good turns/breakouts ...finishes 50 on 1:15 ...fast 25 ...w/good push-off, breakout …ez 25 to finish 50 on 1:15 …ez 25 w/good push-off/breakout …last 25 fast w/ good finish Set - 10 min relay exchanges starts, turns Cool down (400) 200 drill 200 choice |