2900 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) 4 x 25 on :40 …odds scull / evens human stroke 4 x 25 evens on :40 / odds on :20 …odds choice kick / evens dolphin kick 8 x 25 evens on :40 / odds on :20 …odds choice swim / evens free 4 x 25 on :20 Set (1000) 4 rounds 25 fly on :50 50 back / breast on 1:00 75 back / breast / free on 1:10 100 IM on 1:20 Set (800) Pull set with paddles only 4 rounds 3 x 50 on :40 50 ez on 1:00 Cool down ez 200 choice |