Warm-up 400 choice Set 10 X 50 Kick on 1:15 ...no fins ...5-8 all flutter Set 8 x 150’s on 3:30 ...odd 50 stroke/50 free/50 stroke (no free) ...even all free Set Pull 4 X 100 on 2:00 ...5 cb ...descend 1-2 Warm-down EZ 200 choice