Warmup (500) (10:00) 300 swim,100 drill 100 kick Set (500) (11:50) 10 x 50 kick on 1:00 …odds choice ....evens dolphin Set (1200) (21:00) 12 x 100 on 1:40 …25 fr/50 choice/25 fr …should IM transition Set (600) (13:00) Pull set 3 x 200 …odds on 2:45 ...evens on 3:00 Cool-Down (200) 200 EZ |