Warm-up (600) 300,200,100 Swim,drill,kick Set (400) 6 x 50 kick on 1:20 …no fins Set (2000) 2 rounds 2 x 300 Free on 4:30 ...1-hold steady pace ...2-neg split 6 x 50 on 1:00 ...descend 1-3,4-6 ...round 1-choice ...round 2-free 100 kick Cool-down (200) ...moderate to EZ |