Warm up (500) 400 choice 100 Kick Set (1000) 2 rounds 3 x 75 - 25k/50 free on 1:10 50 - catch up drill on:50 3 x 75 - 25 stk /50 fr on 1:00 Set (1800) 8 X 25 on :35, :30, :25, :20 300 on 4:30 8 X 50 on :55, :55, :45, :40 200 on 3:00 8 X 75 on 1:15, 1:10, 1:05, 1:00 100 on 1:30 Cool-down (100) Swim ez 100 choice |