Warmup (500) 10 x 50 choice rest 2 red marks Set 10 x 75 …odds 50 free on :45 ...25 dolphin kick on :30 …evens 50 choice on :55 …25 choice kick on :35 Set 3 rounds 100 IM on 1:40 100 free on 1:30 50 fast choice on 1:00 50 ez on 1:20 Set 400 IM reverse order drill on 7:30 …slower quality drill strokes 100 fast choice kick on 1:45 50 ez on 1:15 100 fast choice swim on 1:45 50 ez on 1:15 Set 8 x 25 on :30 …odds ez/evens no breath |