Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 16 x 50 …odds choice swim on :50 …evens choice kick on 1:10 Set 2 rounds 25 fly / 25 free on 1:00 25 fly / 75 free on 1:45 25 back / 25 free on 1:00 25 back / 75 free on 1:45 25 breast / 25 free on 1:00 25 breast / 75 free on 1:45 Set 2 rounds 50 on 1:00 100 on 1:40 150 on 2:20 200 on 3:00 Cool down 200 ez |