Warm-up (600) 300 swim/200 kick/100 drill Set (1000) 4 x 150 on 2:50, 2:45, 2:40, 2:35 ...50 kick/100 swim 4 x 100 free on 1:50, 1:45, 1:40, 1:35 Set (1800) 3 rounds 1 x 200 free on 3:00 3 x 100 free R1: 1:40 R2: 1:35 R3: 1:30 2 x 50 recovery R1: :55 R2: 1:00 R3: 1:05 Cool-down (200) 200 EZ |