Warm up (600): 2 rounds 200 free/100 dolphin kick Set (900) 6 x 150 (use drill/fins when needed) …odds: 100 free/50 fly 2:30 …even: 50 free/100 fly 2:45 Set (1000): 200 (free/fly by 25’s) on 4:00 1 x 100 fly 2:00 3 x 50 free :50 2 x 100 (fly/free by 50's) on 1:45 200 (free/fly by 50’s) on 4:00 3 x 50 free :45 Set (400) 400 kick ...25 dolphin/25 flutter Cool-down (300) 300 easy |