Warm Up (600) Swim 12 x 50's on :50 Set (600) Swim 300, 200, 100 …300=Drill 50, Kick 25, Swim 25 …100=Drill 50, Kick 25, Swim 25 Set (2000) 2 rounds 400 IM + 300 + 200 IM + 100 …IM = 50 drill/50 swim on 1:45 …300/100=free build on 1:30 Set (200) 2 x 100 kick (no fins) feeling the water with both sides of the legs concentrate on the Up and the Down motion Cool-down (200) 200 easy |