Warmup (650) 6 x 75 rest 3 red marks between …25 finger drag/catchup …25 kick …25 swim 4 x 50 on :50 Set (600) 4 rounds 6 x 25 on :30 …rd#1 dolphin kick …rd#2 sculling …rd#3 head up free …rd#4 choice kick Set (600) 3 rounds 100 best recovery stroke on 1:40 4 x 25 …rd#1 25 on :40 no breath fly …rd#2 25 on :30 choice …rd#3 25 on :20 free Set (1000) 5 x 200 w/paddles …3:00 base or rest 3 red marks …15 strokes or less per length 200 cool down |