Warm-up (600) 300 swim, 200 kick, 100 drill Set (900) 3 rounds 50 kick on back 1:10 100 on 1:45 ...10 strokes free/10 strokes back 50 on 1:10 ...kick on back R/L side 100 free on 1:30 Set (1800) 3 rounds 200 free recovery on 3:20 200 50 back/50 free on 3:10 200 back on 3:30 ...descend the 200 backs to FAST Cool-down (100) 100 EZ |