2900 Warm Up 500 choice at least 100 kick, 100 drill Set 5 rounds 4 x 25 on :30 …#1 dolphin kick / #2 breast kick touch heels …#3 scull w/flutter kick / #4 catchup free Set 5 rounds 4 x 50 on 1:00 …#1 fly/back / #2 back/breast …#3 breast/free / #4 free/fly …work the transition turn between strokes Set 3 rounds 25 fly on :20 => 50 ez on 1:00 25 back on :20 => 50 ez on 1:00 25 breast on :20 => 50 ez on 1:00 25 free on :20 => 50 ez on 1:00 …sprint the 25 …work to make the :20 for all strokes Set Cool down 200 choice |