Warmup (600) 4 x 100 rest 3 red marks between …50 swim …25 human stroke …25 seahorse stroke 4 x 50 on :50 Set (600) 6 rounds 75 on 1:10 25 on :20 Set (800) 8 rounds 4 x 25 …#1 underwater on :40 …#2 fly on :30 …#3 human stroke on :40 count strokes …#4 no breath free on :30 count strokes Set (1300) 4 rounds 1 x 50 on :45/25 fly on :30 1 x 75 on 1:10/25 on :20 1 x 125 on 1:50/25 on :20 200 cool down |