Warm-up (500) 500 choice Set (400) 300 pull buoy at ankles for body control 4 x 25 Kick ALL OUT Set (400) 300 kick 4 x 25 Sprint ALL OUT Set (900) 3 rounds 200 IM (25 drill/25 swim) 2 x 50 BLAST - specialty Set (200) 8 x 25 #1 Underwater #2 Easy #3 Fast (best stroke) #4 Easy Set (400) 8 x 50 with Fins odds - 6 kicks on left, 3 strokes, 6 kicks on right even - Swim - last 15 meters ALL OUT Cool-down (200) 200 EZ choice |