Warmup (500) 8 x 50 on 1:00 2 x 50 scull Set (400) 2 rounds 8 x 25 on :30 …odds #1 head up/#3 scull …odds #5 drill stroke/#7 stroke …evens EZ free Set (1000) 8 x 125 on 2:00 …middle 25 kick Set (1000) 4 rounds 100 on 1:45 3 x 50 …odd rounds 50s on :50 …round 1 25 head up/25 head down …round 3 25 fly/25 free …even rounds 50s on :40 Cool-down (200) 200 ez choice |