Warm-up (600) 12 x 50 ...odd swim :50 ...even kick 1:00 Set (600) 300 swim ...50 drill/50 swim 200 kick 3:30 100 IM drill 1:30 Set (1800) 100 kick 2:00 2 x 100 1:30 ...des 1-2 200 kick 4:00 4 x 100 1:30 ...des 1-2,3-4 300 kick 6:00 6 x 100 1:30 ...des 1-3,4-6 Cool-down (200) 200 Choice |