2900 Warm Up 300 choice 100 kick, 100 drill on 10:00 Set 6 x 100 choice on 2:20 …25 kick / 25 scull / 25 drill / 25 swim Set 10 x 50 on 1:00 …odds 25 fast choice / 25 ez choice …evens 25 fast fly / 25 ez choice …challenge alt fast 2nd 25 fly Set 400 pull on 7:00 …bilateral breathing Set 100 on 1:40 150 on 2:30 2 x 200 on 3:20 150 on 2:30 100 on 1:40 Cool down 200 ez |