Set 20 x 25 dolphin kick on :30 …small, fast (up and down) kicks Set 8 x 75 on 1:20 …odds choice drill/choice/free …evens fly drill/fly/free Set 100 IM on 1:40 (correct stroke & turns) 4 x 50 free on :45 100 IM on 1:40 (correct stroke & turns) 4 x 50 on :50 …fl/bk: bk/br: br/fr: fr/fl 100 IM on 1:40 (correct stroke & turns) 4 x 50 on :40 Set 3 x 100 on 1:20 4 x 100 on 1:25 4 x 100 on 1:30 …descend 1-3 and 1-4 |