Warmup (600) 2 rounds 100 swim/100 drill/100 kick …1:30/1:50/2:00 Set (500) 10 x 50 on 1:00 …25 underwater/25 ez free Set (500) 4 rounds 2 x 25 on :30 dolphin kick 2 x 25 on :30 sculling 25 choice 90% effort on :30 Set (1000) 4 rounds 2 x 100 on 1:30 50 on 1:00 for time …swim 100 with 5-10 sec rest Set (500) 50 on :40 25 fast on :40 50 ez on 1:00 |