Warmup (600) 300 swim/200 drill 100 kick Set (600) 2 rounds 4 x 50 choice on 1:05 …odds 5 fly kicks off wall …evens flags in fast/out 100 choice on 2:00 Set (600) 12 x 50 …4 on :50/4 on :45 ....4 on :40 …descend 1 - 4 Set (400) 400 kick …no fins Set (600) 3 rounds 100 fast choice on 2:00 2 x 50 ez choice on 1:00 Cool-down (200) 200 EZ choice drill |