Warm Up 500 choice at least 100 kick, 100 drill Set 6 x 100 …odds 25 scull/25 breast on 2:10 …evens 25 dolphin kick/25 swim on 1:50 Set 300 on 4:30 4 x 75 on 1:30 …fly/back/breast 300 on 4:15 4 x 75 on 1:15 …free/choice/free 300 on 4:00 4 x 75 on 1:00 …all free Set 10 x 25 …odds fly on :20 …evens ez choice on :40 200 cool down choice |