Warm Up 10 x 50 continuous choice swim Set 20 x 25 dolphin kick …small fast kicks on :30 Set 4 rounds 25 on 1:00 50 on 1:00 75 on 1:00 100 on 1:00 Set 2 x 100 on 1:30 4 x 75 2 on 1:10; 2 on 1:00 2 x 100 on 1:30 4 x 50 2 on :45; 2 on :40 2 x 100 on 1:30 4 x 25 …fly on :30 2 x 100 on 1:30 200 cool down |