Warmup (700) 300 drill/kick/swim x 50 200 kick choice 4 x 50 on 1:00 Set (600) 12 x 50 dolphin kick on 1:10 Set (1000) 2 rounds 4 x 100 on 2:15 …50 fast/50 ez …25 ez/50 fast/25 ez …25 fast/50 ez/25 fast …50 ez/50 fast 2 x 50 choice kick on 1:10 Set (500) 10 x 50 on 1:30 …25 fast, get time, 25 ez Cool down 200 |