Warm Up (600) 3 rounds 50 free/50 nonfree/100 kick Set (600) 8 x 75(50) on 1:15 …25 kick/50 swim Set (400) 4 x 100(75) on 1:30 …descend 1-4 Main Set (1400) 10 x 50 free …2 rounds (4 on: 40/ 1 on 1:00) 2 x 100(75) on 1:15 Rest 1 min. Repeat 2 times Set (400) 400 kick …25 free/25 fly Cool Down (200) 200 EZ |