Warm Up (600) 12 x 50’s on :55 Set (1000) 2 rounds 4 x 100 on 1:45 ...25 kick/75 free kick done as: ...8 kick switch on side 2 x 50 on 1:00 ...6/8 strokes no breath sprint …then EZ rest of way easy Set (1500): 300 on 4:30 50 kick on 1:15 300 on 4:30 100 (50 kick/50 swim) on 2:00 300 on 4:30 50 kick/100 swim on 2:30 300 on 4:30 ...descend 300's 1-4 50 kick/150 swim on 3:00 Cool-down (400) 200 pull 200 easy swim |