Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 8 x 50 flutter kick on 1:15 …small fast tight kicks Set 12 x 50 …4 on 1:00 / 4 on :55 / 4 on :50 …keep steady pace or descend 1 - 4 Set 2 rounds 150 on 2:30 3 x 50 …round 1 50s on :50 …round 2 50s on :45 …descend 1-3 both rounds Set 4 x 100 …#1 on 1:50 1st 25 fast => cruise …#2 on 2:00 1st 50 fast => cruise …#3 on 2:10 1st 75 fast => cruise …# all fast Cool down 200 ez |