Warm-up (600) 250 swim/ 50 Kick (repeat) Set (800) 2 rounds 4 x 50: 1/4 kick 1:00 2/3 Free on :45 2 x 100 on 1:30 ...2nd one faster than the first Set (1700) 2 rounds 1 x 100 FAST 100 on 2:00 2 x 50 ez 1:00 150 HARD 2:00 2 x 100 recovery 1:45 4 x 50 FAST Round 1: swim 1:15 Round 2 kick 1:30 EZ 100 Cool-down (200) 200 EZ choice |