Warmup 10 x 50 continuous choice Set 12 x 50 …odds 25 drill choice/25 swim on :50 …evens 25 kick choice on 1:05 Set 4 x 100 IM on 1:40 …legal turns and strokes Set 6 x 100 kick choice on 2:10 300 pull on 4:30 6 x 50 kick choice on :55 300 pull on 4:30 …kicks work on keeping hips up …pull smooth aerobic strokes |