Warm-up (600) 300 swim, 200 kick, 100 drill Set (2200) 3 x 150 on 2:10/2:20/2:30 200 build on 3:20 3 x 150 on 2:30/2:20/2:10 3 x 150 on 2:05/2:15/2:25 200 build on 3:10 3 x 150 on 2:25/2:15/2:05 3 x 150 on 2:00/2:10/2:20 200 build on 3:00 3 x 150 on 2:20/2:10/2 Set 400 kick ...IM order Cool-down (200) 200 easy |