W/U 600 yards 200 swim 100 IM kick 4 x 50 25 fast kick, 25 ez swim 100 ez kick Pre-Set 1200 yards 2 total rounds: 4x 50 ez 1:00 4 x 25 fast :30 Rnd 1- Swim Rnd 2- Kick Main Set 1200 yards 8 x 25 fast kick :40 200 recovery swim 3:00 4 x 50 fast kick 1:00 200 recovery swim 3:00 2 x 100 fast kick 2:00 200 recovery swim 3:00 |