Warmup (500) 300 swim /100 drill/100 kick Set (600) 8 x 25 …odds scull on :40 …evens kick on :30 4 x 50 …odds drill on 1:00 …evens swim on :50 2 x 100 …#1 reverse IM on 1:50 ... #2 free on 1:40 Set (1000)-8 8 x 25 …odds FAST choice on :30 …evens EZ choice on :40 6 x 50 on :50 …odds 25 fast / 25 ez : evens all ez 4 x 75 on 1:20 …odds 50 FAST choice / 25 ez …evens 50 ez choice / 25 FAST choice 2 x 100 …#1 25 fast / 50 ez / 25 fast on 1:40 …#2 all fast on 2:00 Set Pull w/paddles/bouy 4 x 200 on 3:00 (3:10 : 3:20 : 3:30 etc) Cool down (200) 200 EZ choice |