Warm-up (600) 400 swim 200 kick Set (500) 25 ez/25 fast, 50 ez/50 fast 75 ez/ 75 fast, 100 ez/100 fast, Set (1800) 4 x 150 on 2:20 ...100 FAST + 50 recovery 4 x 125 on 1:50 75 FAST + 50 recovery 4 x 100 on 1:40 ... 50 FAST + 50 recovery 4 x 75 on 1:15 ...25 FAST + 50 recovery Set (200) 4 x 50 kick on 1:00 ...fast/ easy Cool-down (200) 200 EZ |