Warm up (600) 400 swim 200 kick Set (600) 6 x 50 2 on :50, 2 on :45, 2 on :40, 2 on :35 4 x 75 on 1:15 ...kick/drill/swim by 25, Set (800) 2 rounds 4 x 25 variable on :30 #1: hard/easy #2: easy/hard #3: all easy #4: all hard 100 kick 2 x 100 on 1:30 …descend 1-2 Set (1200) 4 rounds 4 x 25 ez on :30 100 (75% catch-up drill) 2 x 50 sprint on 1:00 Cool-down (200) 200 EZ choice |