Warm-up (600) 2 rounds 100 swim/100 drill/100IM Set (500) 4 x 100 last 25 is drill 2 x 50 kick Set (1600): 4 x 150 on 2:20 2 x 100 on 1:40 4 x 150 on 2:20 2 x 100 on 1:30 Set (300) 2 rounds 3 x 50 kick on 1:10 25 fast/25 easy 25 easy/25 fast 50 all fast Cool-down (400) 200 pull - no paddles 200 EZ choice |