Warmup (700) 300 drill/kick/swim x 50 200 kick choice 4 x 50 on 1:00 Set (600) 12 x 50 …4 on :55/4 on :50/4 on :45 …descend 1-4 Set (300) 6 x 50 kick choice on 1:10 …25 fast/25 ez Set (600) 6 x 100 on 2:30 …#1 All EZ …#2 25 fast stroke/75 ez …#3 25 ez/50 fast stroke/25 ez …#4 All Fast …#5 75 ez/25 fast …#6 All EZ Cool down 200 |