1000 swim choice warm up 500 dolphin kick on back w/ fins 500 dolphin kick on front w/ fins 8 X 75's 1-4 50 free, 25 fly, 5-8 25 free, 50 fly 100 easy 8 X 100's fly on 2min- 1&2 2strokes fly per length,3&4-4 strokes fly per length,5&6-6 strokes fly per, 7&8- 8 strokes fly per 12X50's 1-3 choice on 1min, 4-6 free 50 nps, 7-9 stroke 1:15, 10-12 fly 100s on 1:00 100 easy cool down total yards 4300