500 mix **for shorter workout: begin main set**
*Shallow end: you will only be able to vertical in the deep end! So, odds only for 25s. Stop at the 25 for the 50s and vertical kick*
2x:
2x:
2 x 100 FR
swim / drill by 25 @ 1:30 / 1:40 / 1:45
1 x 200
pull @ 3:00
4 x 75 FR
rotate 25 fast; last one fast one @ 1:20 / 1:30
50 ez
4 x 25 FLY right into :20 sec vertical fly kick @ 1:00
2 x 50 BK right into :20 sec vertical flutter kick @ 1:30
2 x 50 BR right into :20 sec
vertical breast kick @ 1:30
4 x 25 FR right into :20 sec vertical flutter kick @ 1:00
200 Cool down
3000/2500
