Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 8 x 50 choice kick on 1:15 …no flutter / dolphin or breast only Set 10 x 50 on 1:00 …alt free / stroke by 50 …work on good pushoff and finish Set 2 rounds 150 on 3:00 IM or free / stroke / free 3 x 50 on 1:00 …1st 25 fast choice / 25 ez choice …descend 1-3 both rounds Set 8 x 50 on 1:10 …odds choice fast …evens free and ez Cool down 200 ez |