Warm Up (600): 2 rounds …100 swim/100 drill/100 kick Set (400) Swim 8 x 50 on: 50 ...odds kick/free ...evens build Set (400) 8 x 50 on 1:00 ...descend stroke count …descend 1-4 Set (2000) 3 rounds 3 x 200 free FAST on 3:00 …descend 1-3 2 x 50 easy on 1:00 Cool-down (200) 200 EZ choice |