Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (700) 4 x 100 free on 1:30 ...descend 1-4 4 x 75 (50 catchup/25 kick) on 1:20 Set (2100) 2 rounds 300 free on 4:30 2 x 75 on 1:00 200 free on 3:00 2 x 75 on :55 100 free on 1:30 2 x 75 on :50 ...rest 1 minute between rounds Cool-down (100) 100 EZ choice |