Warm-up (600) 300 swim 200 kick 100 drill Set (600) 8 x 75 on 1:20 ...25 kick/ 25 drill/ 25 free Set (2200) 100 on 1:15/ 1 x 100 on 1:30 …then 200 on 2:45 100 on 1:20/ 2 x 100 on 1:25 …then 200 on 2:45 100 on 1:25/ 3 x 100 on 1:20 …then 200 on 2:45 100 on 1:30/ 4 x 100 on 1:15 …then 200 on 2:45 Cool-down (200) 200 EZ choice |