Warm-Up (500) 10 x 50 choice rest 2 red marks Set (600) 4 x 75 on 1:30 …25 dolphin kick …25 fly drill …25 choice 4 x 75 on 1:15 …25 free/25 choice/25 free Set (800) 8 x 100 on 1:45 …at least 2 lengths non-free Set (1000) 10 x 100 …all free …odds on 1:30 …evens on 1:20 Set (200) 8 x 25 on :30 …odds ez free …evens fly Cool-down (200) 200 choice |