Warmup (1000) 2 rounds 300 alt swim/drill x 25 4 x 50 swim on :45 Set (1000) 10 rounds 4 x 25 on :30 …#1 finger drag/catchup …#2 head up choice of stroke …#3 human stroke …#4 kick choice Set (2100) 8 x 50 on 1:00 25 underwater/25 sprint 6 x 75 on 1:20 25 ez/25 sprint/25 ez 4 x 100 …#1 1:10/#2 on 1:15/#3 on 1:20/#4 on 1:25 6 x 75 on 1:20 25 ez/25 sprint/25 ez 8 x 50 on 1:00 25 underwater/25 sprint 200 cool down |