Warm Up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 12 x 50’s on: 50 …odd - free build …even - stroke Set (1800) 4 x 75 build on 1:00 4 x 25 on: 30 at 200 pace/75% effort -- 2 x 100 build on 1:30 4 x 50 on 1:00 …1 FAST, 2 easy -- 4 x 75 build on 1:00 4 x 25 on: 35 …descend from 200 pace to ALL OUT -- 2 x 100 build on 1:30 4 x 50 on 1:00 …2 FAST, 1 Easy -- 4 x 75 build on 1:05 4 x 25 on: 40 …ALL OUT -- 2 x 100 build on 1:30 4 x 50 on 1:00 …ALL OUT Set (300) 6 x 50 kick on 1:00 ...25 fast/25 easy Cool-down (200) 200 choice |