Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (700) 7 x 100 ...Odds Free on 1:30 ...Evens Back/Free on 1:40 Set (2000): 4 rounds 4 x 25's on :30 ...descend 1-4 2 x 50 kick on 1:05 100 free FAST on 1:20 2 x 50 easy free on 1:00 2 x 50 FAST free on :40 ...rest 1 between rounds Set (500) 4 x 125's pull on 2:00 ...3cb Cool-down (200) 200 EZ |