Warm-up (800) 2 rounds 200 swim/kick choice 4 x 50 on 1:00 Set (400) 8 x 50 kick/swim on :50 Set (500) 10 rounds 1 x 25 dolphin kick on :30 1 x 25 swim on :20 Set (600) 2 rounds 75 on 1:15; 75 on 1:10 75 on 1:05; 75 on 1:00 Set (600) 2 rounds 75 IM on 1:30 75 IM on 1:25 75 IM on 1:20 75 IM on 1:15 |