Set 4 x 75 on 1:30 …9/4/9 drill/kick scull/swim 4 x 75 on 1:15 …fly/back/breast 4 x 75 on 1:00 Set 2 rounds 50 on :45 25 on :30 dolphin kick on back 50 on :45 25 on :30 flutter kick on back 50 on :45 25 on :30 2 kick breast stroke 50 on :45 25 on :30 choice kick Set 2 x 75 on 1:10 2nd 25 kick 2 x 100 on 1:25 1st fly (drill) 2 x 150 on 2:10 1st 25 breast 200 on 2:50 2 x 150 on 2:00 2 x 100 on 1:20 2 x 75 on 1:00 |