Warm up (500) 300 swim 200 kick Set (700) 8 x 50 on :50 4 x 75 on 1:30 ...kick/drill/swim by 25 Set (1200) 4 rounds 100 (3/4 catch-up drill) 2 x 50 sprint on 1:00 4 x 25 ez on :40 Set (600) 100 kick on 2:30 4 x 100 on 1:45 …descend 1-2, 3-4 4 x 25 variable on :45 #1: hard/easy #2: easy/hard #3: all easy #4: all hard Cool-down (200) 200 EZ choice |