2800 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 10 x 50 on 1:10 …odds 25 scull / 25 free …evens 25 breast / 25 free Set 2 x 100 on 2:00 …25 prone scull / 25 fly / 50 free 2 x 100 on 1:45 …100 IM 2 x 100 on 1:30 …all choice Set 6 rounds 50 choice kick on 1:20 100 IM on 2:00 50 choice sprint on :50 …race pace …get your time and start the 50 kick Cool down 200 ez |