Warmup (400) 4 x 50 on 1:00 swim 4 x 50 scull your choice of sculling Set (400) 2 rounds 8 x 25 on :30 …odds #1 head up/#3 scull arms front …odds #5 otter stroke/#7 human stroke …evens EZ free stroke count Set (1000) 8 x 125 on 2:00 …middle 25 kick Set (1500) 6 rounds 100 on 1:30 3 x 50 …odd rounds 50s on :50 …round 1 25 head up/25 head down …round 3 25 fly/25 free …round 3 25 breast/25 free …even rounds 50s on :40 200 cool down |