4 rounds (600) 100 free/50 kick Set (800) 8 x 100's 100 IM kick on 2:00 100 fly on 1:40 100 free on 1:20 100 IM drill on 1:40 100 back on 1:40 100 free on 1:20 100 IM swim on 1:30 100 breast on 1:40 Set (900) 6 x 150 free on 2:05 ...trying to hold 2:00 or faster on each of them Set (1200) 2 rounds (round 2 fly) 100 breast kick on 2:00 4 x 50 on 1:05 ...2 kicks,1 pull breast drill 4 x 50 on 1:00 ...odds breast fast, evens easy free 100 breast kick on 2:00 Cool-down set (500) Swim/kick 500 |