Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 2 rounds 100 non-free on 1:45 100 free on 1:30 100 kick on 2:15 Set (1800): 3 rounds 4 x 100's on 1:30 1 x 200 on 3:15 …100's solid build …200's FAST Set (200) 200 kick choice Cool-down (200) 200 EZ |