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 4 x 100 IM on 1:40 4 x 100 …#1 on 1:15 …#2 on 1:20 …#3 on 1:25 …#4 on 1:30 …swim fast enough to get 5 sec rest 4 x 100 free on 1:30 …descend 1-4 4 x 100 on 1:20 …hold 1:10 4 x 100 IM on 1:30 200 cool down choice |