Warm Up 500 choice at least 100 kick, 100 drill Set 4 x 25 on :30 …odds one arm fly / evens breast 4 x 25 on :30 …odds dolphin kick / evens breast kick 4 x 25 on :30 …odds fly / evens breast 4 x 25 …odds choice on :20 / evens choice on :40 Set 4 rounds 100 free on 1:20 100 (25 fly / 75 free) on 1:30 100 (25 breast / 75 free) on 1:40 100 IM on 1:50 50 free on :40 …rest a minute between rounds (maybe) Set 2 rounds 8 x 25 …odds no breath fly on :30 …evens ez choice on :40 Cool down 200 choice |