Warmup (500) …count strokes til 9 after Set (500) 10 x 50 on 1:05 …25 underwater/25 kick Set (600) 8 x 75 on 1:15 …odds fly drill/free/fly drill …fly drill: 3 R / 3 L / 3 full …work body position and rhythm Set (1600) 300 on 4:30 100 on 1:20 300 on 4:20 100 on 1:30 300 on 4:10 100 on 1:40 300 on 4:00 100 on 1:50 …descend the 300s 1-4 …recover on the 100s |