Warm up (600) 400 swim 200 kick Set (700) 8 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 (1200) 4 rounds 100 (3/4 catch-up drill) 2 x 50 sprint on 1:00 4 x 25 ez on :30 Set (500) 100 kick 3 x 100 on 1:30 …descend 1-3 4 x 25 variable on :30 #1: hard/easy #2: easy/hard #3: all easy #4: all hard Cool-down (200) 200 EZ choice |