Warm Up (600) 10 mins. 2 rounds 100 swim/100 drill/100 kick Set (600) 4 x 100’s build on 1:30 3 x 50’s on :50 (d-13) 2 x 25’s on :30 FAST Set (2000) 2 rounds 5 x 200’s on 2:45 …#1-3 neg. split/descending …#4 form/pace …#5 ALL OUT Cool-down (200) 200 EZ choice |