Warmup (600) 300 swim,200 drill 100 kick Set (500) 10 x 50 kick on 1:05 …odds choice ....evens dolphin Set (1000) 10 x 100 on 1:50 …25 fr/50 choice/25 fr Set (800) Pull set 4 x 200 …odds on 3:30 ...evens on 3:15 Cool-Down (200) 200 EZ