Warm-up (500) 500 swim Set (400) 4 x 100 kick on 2:15 …50 moderate, 50 HARD Set (300) 6 x 50 on 1:00 …25 drill/25 swim Set (1800) 2 rounds 4 x 50 on :45 BUILD 100 EZ 4 x 50 on 1:00 HARD 100 EZ 4 x 50 on 1:15 (25 moderate/25 SPRINT) 100 EZ Cool-down (200) 200 EZ choice |