Warm Up (600): 300 swim. 200 kick, 100 drill Set (500) 4 x 100 every 3rd 25 is drill 2 x 50 kick Set (1600): 4 x 150 on 2:15 2 x 100 on 1:30 4 x 150 on 2:15 2 x 100 on 1:20 Set (300) 2 rounds 3 x 50 kick on 1:10 25 fast/25 easy 25 easy/25 fast 50 all fast Cool-down (400) 200 pull - no paddles 200 EZ choice |