Warmup (500) 300 swim,100 drill,100 kick Set (700) 300 kick on 6:30 …100 flutter / 100 breast / 100 dolphin 8 x 50 choice kick on 1:15 Set (600) 12 x 50 on :55 …descend 1-3/4-6/7-9/10-12 Set (1200) Pull set with paddles/buoy/snorkel 12 x 100 …1-4 on 1:40 …5-8 on 1:35 …9-12 on 1:30 Cool-down (200) EZ 200 choice |