Warm-up (900) 3 rounds ...100 free, 100 back, ...50 breast, 50 fly drill/swim Set (600) 2 rounds 100 kick, 100 swim, 100 kick on 5:45 ...emphasize the kick Set (1800) 2 rounds Swim 2 x 300 free on 4:30/4:15 Swim 200 back/free by 50's on 4:00 ...round 2 faster than round 1 Cool-down (200) Swim 200 moderate to EZ |