Warmup 10 x 50 choice rest 2 red marks Set 20 x 25 dolphin kick on :30 …tiny fast kicks Set 2 rounds 100 IM on 1:45 very aerobic 8 x 25 …odds kick on :40 …evens free on :20 100 IM on 1:45 very aerobic 8 x 25 …odds ez free on :40 …evens fly on :20 Set 4 rounds 25 on 1:00 50 on 1:00 75 on 1:00 100 on 1:00 200 ez cool down |