Warm Up 500 choice at least 100 kick, 100 drill Set 10 x 50 …odds 25 scull/25 choice kick on 1:10 …evens 50 breast w/dolphin kick on 1:00 Set 4 x 75 on 1:20 …fly/back breast 4 x 75 on 1:10 …free/choice/free 4 x 75 on 1:00 Set 2 rounds 8 x 25 …odds ez free on :30/odds fly on :40 4 x 100 …#1 breast on 1:50 / #2 back on 1:40 …#3 free on 1:30 / #4 IM for time Set Cool down 200 choice |