Warmup (600) 12 x 50 on :50 Set (500) 20 x 25 on :30 …odds finger drag-catchup …evens kick Set (600) 8 x 75 on 1:20 …free/kick/free …free/stroke/free Set (1400) 2 rounds 4 x 50 …#1/#2/#4 on 50 …#3 on :40 4 x 75 …#1/#2/#4 on 1:10 …#3 on 1:00 2 x 100 …#1 on 1:20 …#2 on 1:10 200 cool down |