Warm Up 10 x 50 choice rest 2 red marks Set 4 x 75 on 1:30 …25 dolphin kick …25 fly drill …25 choice 4 x 75 on 1:15 …25 free/25 choice/25 free Set 10 x 100 on 1:45 …at least 2 lengths non free Set 10 x 100 …all free …odds on 1:30 …evens on 1:15 Set 8 x 25 on :30 …odds ez free …evens fly 200 cool down |