Warm-up(500) 300 swim, 100 kick, 100 drill Set (800) 4 x 100 kick ...50 UW dolphin on bk ...50 kick (arms on side) 4 x 100 free on 1:30 ...descend 1-2 Set (1800) 3 rounds 4 x 25 on :30 3 x 50 on :45 2 x 75 on 1:15 1 x 100 on 2:00 100 EZ Cool-down (200) 200 EZ |