Warm Up 10 x 50 continuous choice swim Set 8 x 75 on 1:15 …25 scull/25 smooth/25 fast Set 4 x 100 on 1:50 ...Fr/Stroke/Kick/Stroke Set 4 rounds 4 x 25 kick on :30 100 catch up drill 1:30 4 x 50 …1st rd fly on :50 …2nd back on :50 …3rd rd breast on :55 …last round Free :40 200 cool down |