Warmup (500) 10 x 50 …3 on :55/3 on :50/4 on :45 Set (500) 20 x 25 dolphin kick on :30 Set (1000) 10 x 100 switching Ims on 1:30 …25 free/50 switch IM/25 free Set (1600) 200 on 2:45 4 x 75 on 1:15 …fly/back/breast 200 on 2:45 8 x 50 on :50 …stroke/free 200 on 2:45 12 x 25 on :30 …every 4th one no breath fly …all others choice 200 cool down |