Warm up (600) 400...50 free/50 drill 200 kick Set (600) 3 rounds 50 Kick on 1:00 100 Stroke/Free on 1:45 50 (25 Sprint/25 Easy) on 1:00 Set (1800) 3 rounds 3 x 50 on :45 100 on 1:30 2 x 50 on :45 100 on 1:30 1 x 50 on :45 100 on 1:30 …rd 2 50s on :50;100s on 1:20 …rd 3 50s on :55; 100s on 1:15 Set (400) 4 rounds Odds: Swim/ Evens: Kick 4 x 25 on :30/:40 Easy/Hard, Hard/Easy All Hard, All Easy |