Warm Up (600) 300 swim, 200 kick, 100 drill Set (400) 8 x 50 on 1:00 …no breathe flags to wall Set (600) 100 build on 1:30 2 x 50 swim on :45 100 free on 1:30 2 x 50 kick/swim on 1:00 100 on 1:30 2 x 50 free/stroke on 1:00 Set (1500) 3 rounds 150 moderate on 2:15 150 on 2:30 …50 stroke, 50 kick, 50 swim 150 build on 2:00 50 easy on 2:00 Cool-down (300) 100 kick 200 EZ |