Warm Up 300 choice 100 kick, 100 drill on 10:00 Set 12 x 50 …odds free on :50 …evens stroke drill on 1:00 Set 4 x 25 dolphin kick on :30 4 x 25 breast kick on :30 4x 25 flutter kick on :30 8 x 25 swim …odds on :40 …evens on :20 Set 200 on 2:50 4 x 50 choice on :50 200 IM on 3:20 4 x 50 fly / free on :50 200 on 2:40 4 x 50 breast on 1:00 200 on 3:00 4 x 50 free on :40 Cool down 200 choice |