Warm Up (700) 2 rounds 75 kick/75 drill 4 x 50 on :45 Set (600) 12 x 50 on 1:05 kick …odds dolphin kick …evens breast kick Set (600) 6 x 100 IM on 1:35 …1-3 reverse order drill …4-6 normal order Set (1200) 2 rounds 4 x 150 on 2:20 50 fly/50 free/50 back 50 back/50 free/50 breast 50 breast/100 free 100 free/50 fly 200 cool down |