Warmup (400) 4 x 50 on 1:00 swim 4 x 50 scull your choice of sculling Set (600) 2 rounds 2 x 50 on 1:00 ...drill finger drag/catchup 2 x 50 on 1:10 …dolphin kick on back 2 x 50 on :50 Set (1200) 2 rounds 3 x 50 hard kick on 1:05 150 build on 2:30 3 x 100 free …50 kick/50 swim on 1:55 Set (2000) 4 rounds 5 x 100 #1 IM on 1:30 #2 free on 1:15 #3 breast on 2:00 #4 IM on 1:45 #5 25 fly(drill?)/25 free on 1:45 200 cool down |