Set 4 rounds 25 scull prone 25 scull supine 25 scull prone feet first 25 scull supine feet first …rest as needed finish in 8 min Set 12 x 50 on :50 …desc 1-4; 5-8; 9-12 Set 4 rounds 4 x 25 kick on :30 100 catch up drill 1:30 4 x 50 …1st rd fly on :50 …2nd back on :50 …3rd rd breast on :55 …last round Free :40 Cool down 200 |