Warm Up (700) 2 rounds 75 kick/75 drill 4 x 50 on :45 Set (400) 8 x 50 dolphin kick on 1:05 Set (600) 4 rounds 6 x 25 on :30 1 odds free/evens fly 2 odds free/evens human stroke 3 odds 15 strokes/evens catchup 4 odds no breath free/evens free Set (1500) 2 rounds 4 x 75 on 1:10 3 x 50 on :40 4 x 75 on 1:00 …keep all 75s under 1:00 …descend last 4 x 75 200 cool down |