Warm-up (1000) 500 choice 500 choice kick Set (500) 10 x 50 free on: 50 …25 drill/25 swim - finish w/turn …Keep good form Set (900) 12 x 75's on 1:15 …odd - 25 drill/50 swim, even-25 kick/50 swim 100 EZ Set (500) 10 x 50’s on :45 choice Good form - max DPS - 80% Warm-down (400) 200 moderate kick 200 EZ finger drag |