Warm-up (800) 400 drill/swim 200 kick 200 Choice Set (500) 50 ez choice swim on 1:30 8 x 50 choice kick on 1:15 8 x 50 choice swim on 1:00 50 ez choice kick on 1:30 Set (600) 2 rounds 100 ez choice swim on 2:00 4 x 50 on 2:00 Set 8 x 50 relay exchanges Cool down (500) OYO |