Warmup (600) 200 alt free/drill by 25 200 alt free/kick by 25 200 alt free/stroke by 25 Set (600) 2 rounds 4 x 75 …#1 on 1:30 …#2 on 1:20 …#3 on 1:10 …#4 on 1:00 Set (900) 3 rounds 4 x 75 on 2:00 …25 scull choice rest 2 red marks …25 choice 100% rest 2 red marks …25 EZ Set (900) 2 x 100 on 1:30 2 x 50 on :45 fly/free 2 x 100 on 1:20 2 x 50 on :45 back/free 2 x 100 on 1:10 2 x 50 on :40 free 200 cool down |