Warmup (600) 2 rounds 4 x 50 100 kick ...10 seconds rest between Set (600) 6 x 100 on 1:45 odds: 25 drill/25 swim evens: kick underwater as far as can off each wall Set (400) 8 x 50 on :55 …odds fly drill 3r/3l/3 full stroke …evens full stroke Set (1600) 4 rounds 4 x 25 kick on :30 100 catch up drill 1:30 4 x 50 …1st rd fly on :50 …2nd rd free on :40 …3rd rd breast on :55 …last round Free :40 200 cool down |