Warm Up (1000) 2 rounds 100 kick/100 drill 6 x 50 on :45 Begin the following set at 8:45 Set (600) 6 x 100 on 2:00 …odds 50 fist drill/50 swim …evens 50 finger drag-catchup/50 swim Set (1000) 10 x 100 on 1:45 …25 back/25 free …dolphin kick past flags on pushoff Set (2600) 8 x 50 on 0:45 6 x 100 on 1:30 4 x 150 on 2:15 6 x 100 on 1:25 8 x 50 on :40 200 cool down |