Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (300) 4 x 75's on 1:15 25 kick/50 Free Set (2100) round 1: 100 moderate on 1:30 150 build on 2:00 3 x 200's fast on 2:30 round 2: 100 build on 1:20 3 x 150's fast on 1:45 200 moderate on 3:00 round 3: 3 x 100's fast on 1:15 150 moderate on 2:00 200 build on 3:00 Set (300) 4 rounds ...25 fast Kick, 50 ez swim on 1:30 Cool-down (200) 200 EZ |