Warm Up (500): 2 rounds …100 swim/100 drill/50 kick Set (400) Swim 8 x 50 on :50 ...odds kick/free ...evens build Set (400) 8 x 50 on :45 ...descend stroke count ...descend 1-4 Set (1500) 3 rounds 2 x 200 free on 3:10/3:20 ...descend 1-3 2 x 100 easy on 2:00 Cool-down (200) 200 EZ choice |