Warmup (500) 9 mins 300 swim / 100 drill / 100 kick Set (500) 2 rounds 8 x 25 choice kick on :30 50 ez choice swim on 1:30 Set (400) 16 x 25 swim on :30 …odds free or back ...evens fly or breast Set (600) 4 rounds 50 fast on 1:00 50 ez on 1:10 2 x 50 steady on :40 Set (600) Pull set with paddles / bouy / snorkel 6 x 100 on 1:30 …keep steady aerobic pace Cool down (200) EZ 200 |