Warm-up (600) …Swim 300, 200 kick, 100 Drill Set (300) Kick 6 x 50 on 1:30 ..25 FAST…25 Moderate Set (300) Pull 300 Moderate ...(no paddles) Set (1000) 4 rounds Swim 2 x 100 choice ...d1-2 on 2:00… then 50 EZ on 1:30 Cool-down (400) …400 choice ...Moderate to EZ |