Warm Up 200 choice at least 50 kick, 50 drill Set 2 x 50 on 1:10 …25 one arm fly / 25 breast 2 x 50 on 1:20 …25 dolphin kick / 25 breast kick 2 x 50 1:00 …25 fly / 25 breast 2 x 50 on 1:00 …choice Set 4 rounds 100 free on 1:30 100 (25 fly / 75 free) on 1:40 100 (25 breast / 75 free) on 1:50 100 IM on 2:00 50 free on :50 …rest a minute between rounds (maybe) Set 2 rounds 4 x 50 …25 no breath fly / 25 ez choice on 1:10 Cool down 200 choice |