Set 2 rounds 4 x 75 on 1:15 …kick / choice drill / free 4 x 25 kick on :30 Set 12 x 50 on :50 …descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12 Set 3 rounds 25 fly on 1:00 50 back / breast on 1:00 75 fly / back / breast on 1:00 50 choice on 1:00 100 IM on 1:40 Set Pull set with paddles / bouy / snorkel 3 rounds 3 x 100 on 1:20 1 x 100 on 2:00 200+ cool down |