Warm-up (500) 200 swim 200 kick 2 x 50 drill Set (2400) 100 kick on 2:15 4 x 100 on 1:30 …descend 1-4 200 kick on 4:30 6 x 100 on 1:25 …descend 1-3 300 kick on 6:45 8 x 100 on 1:20 …descend 1-4 Set (300) 6 x 50's drill on :50 Cool-down (200) 200 EZ choice swim |