Warmup (500) 300 Drill/Kick/Swim/4x 50 Set (600) 3 rounds of 4 x 50 on 1:00 …#1 FDCU/#2 choice drill …#3 count strokes/#4 fast kick Set (500) 10 x 50 choice kick on 1:05 Set (2000) 2 rounds 5 x 200 on 3:30 …fly/free/free/free …free/back/free/free …free/free/breast/free …IM …Free Set (1600) Pull 100/200/300/400/300/200/100 …on 1:40 base or rest 4 red marks Cool down 200 |