Set 4 x 75 on 1:30 …25 underwater/25 kick/25 free Set 12 x 50 …odds dolphin kick on 1:00 …evens free on :40 Set 5 x 100 on 1:50 …50 scull and flutter kick/50 swim …keep your hips up & fast hands 5 x 100 IM on 1:40 5 x 100 on 1:30 …25 fly/75 free 5 x 100 on 1:20 …work the ones on 1:20 …descend 1-5 Cool down 200 ez |