Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (500) 2 rounds 50 back on 1:00 100 (50 drill/50 free) on 1:30 2 x 100 free on 1:20 Set (2000): 2 rounds 2 x 200 on 2:50 4 x 100 (3 on 1:25, 1 on 1:20) 4 x 50 on :55/:50/:45/:40 Cool-down (200) 200 EZ choice |