Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 6 x 100 on 1:40 …50 free/50 nonfree Set (1600) 4 rounds …200 moderate build on 3:00 …100 solid on 1:30 …2 x 50 sprints on 1:00 Set (400) Kick 8 x 50 on 1:00 …descend 1-4 Cool-down (200) 200 EZ |