Warm Up 10 x 50 continuous choice swim Set 2 rounds 4 x 75 …odds 25 drill/25 kick/25 swim on 1:30 …evens choice on 1:10 Set 2 x 50 on :45 2 x 75 on 1:15 2 x 100 on 1:30 2 x 150 on 2:10 200 on 2:50 2 x 150 on 2:00 2 x 100 on 1:20 2 X 75 on 1:00 2 x 50 on :40 Set 6 x 150 on 2:15 pull …steady pace …keep stroke count consistent …bilateral breathing 200 cool down |