Warmup 10 x 50 on :50 Set 20 x 25 dolphin kick on :30 …small tight fast kicks Set 3 rounds …25 choice on :30 …25 free w/3 breaths on :30 …25 head up fast strokes on :30 …25 w/3 breaths & <15 strokes on :30 …25 free on :20 …25 choice on :40 Set 4 rounds 25 on 1:00 50 on 1:00 75 on 1:00 100 on 1:00 Set 500 pull …bilateral breath every 3 strokes Set 8 x 25 on :30 …odds free/evens fly Cool down 200 ez |