Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 10 x 50 on 1:00 …odds 25 dolphin kick / 25 scull …evens 25 human stroke / 25 free Set 3 x 300 pull on 4:30 …bilateral breathing Set 10 x 25 fly on :40 …count strokes 4 x 25 head up free on :30 …max 10 strokes 4 x 25 free on :20 …max 10 strokes 4 x 25 underwater on :30 …breath as needed 4 x 25 breast on :30 …double pull down 4 x 25 free on :20 …no breath 4 x 25 back on :30 …dolphin kick past the flags 6 x 25 on :40 …time trial |