Warmup (500) 300 swim / 100 drill / 100 kick Set (400) 8 x 50 on 1:00 …25 drill / 25 swim Set (600) 12 x 50 KICK on 1:10 …odds choice …evens flutter/dolphin Set (600) 12 x 50 drill/FR x 25s …4 each stroke …on 1:15 Set (800) 2 rounds 100 on 1:45 4 x 50 on 1:15 …50s IM order 100 on 1:45 Cool-down (200) 200 easy choice |