Warmup (500) 12 x 50 on :50 Set (1000) 20 x 25 on :30 …dolphin kick w/fins Set (900) 3 rounds 4 x 75 …1:15/1:10/1:05/1:00 ea round Set (1200) 3 x 100 on 1:30 4 x 100 on 1:20 5 x 100 on 1:15 cool down 200