Warm Up 10 x 50 continuous choice swim Set 20 x 25 dolphin kick Set 8 x 75 on 1:15 …odds free/fly drill/free …evens free/choice drill/free Set 200 on 3:00 4 x 50 on :40 200 on 3:00 4 x 50 on :55 200 on 3:00 4 x 50 on :40 200 on 3:00 4 x 50 on :55 …200s mellow pace w/perfect strokes …50s on :40 descend 1-4 …50s on :55 choice stroke (drill) Set 8 x 25 on :30 …odds free/evens fly Cool down 200 |