Warmup (500) 300 Drill/Kick/Swim 4 x 50 on 1:00 Set (500) 10 x 50 kick underH20 on 1:30 …pushoff and 5 dolphin kicks …go back under and 5 d-kicks Set (800) 8 x 100 on 2:00 …25 drill/50 kick/25 drill Set (400) 8 x 50 on 1:00 …build and descend 1-4/5-8 Set (500) 500 pull Cool down 200 |