Warm-up (600) 400 swim 200 kick Set (400) 4 X 100's on 1:45 ...50 kick, 50 swim Set (2100) 2 rounds: 2 X 150's on 2:00 2 X 175's on 2:20 2 X 200 on 2:40 EZ 100 Set (200) 8 X 25's on :30 ...2 each stroke ...alt Kick and swim Cool-down (100) 100 choice |