Warm up (800): 2 rounds 200 free 4 x 50 kick Set (500) 2 rounds 50 back on :50 100 (50 drill/50 free) on 1:40 100 free on 1:30 Set (2000): 2 rounds 2 x 200 on 2:45 4 x 100 (3 on 1:25, 1 on 1:20) 4 x 50 on :55/:50/:45/:40 Cool-down (200) 100 easy kick 100 easy swim |