Warm-Up (500) 400 Swim 100 Drill Set (600) 4 x 75 on 1:30 …25 dolphin kick …25 fly drill …25 choice 4 x 75 on 1:15 …25 fr/25 choice/25 fr Set (800) 8 x 100 on 1:45 …last 25 non-free Set (1000) Pull 10 x 100 …all free …odds on 1:30 …evens on 1:20 Set (200) 8 x 25 on :30 …odds ez free …evens fly Cool-down (100) 100 EZ |