Warm Up 10 x 50 continuous choice swim Set 6 rounds 4 x 25 on :35 …odd rounds breast/even rounds choice kick/drill/kick/full stroke Set 4 rounds 25 on 1:00 50 on 1:00 75 on 1:00 100 on 1:00 …after 2 rounds rest 1 min & reverse order Set 12 x 100 1-6 pull on 1:30 7-12 …odds free on 1:20 …evens IM or choice on 1:40 Cool down 200 |