1800 Warm Up 500 choice at least 100 kick, 100 drill on 15:00 Set 10 x 50 …odds 25 scull/25 choice kick on 1:15 …evens 50 breast w/dolphin kick on 1:05 Set 4 rounds 100 choice on 2:00 …smooth with good technique …good turns, breakouts and finishes 50 on 1:15 ...fast 25 choice w/good pushoff and breakout …ez 25 to finish 50 on 1:15 …ez 25 choice w/good pushoff and breakout …last 25 fast with good finish Set relay exchanges, starts, turns Cool down 200 choice |