Warm-Up (600) 300 swim, 200 drill, 100 kick Set (800) 8 x 100 on 1:45 ...25 free/25 back… ...descend 1-4,5-8 Set (1800) 2 rounds 4 x 50 dolphin kick on 1:00 2 x 100 on 1:45 ...1st and last 25 Fly 200 swim on 3:30 ...50 breast/50 free… 6 x 50 stroke on 1:00 ...1-4 build to 80% ...5 is 100% effort ...6 easy Cool-down (200) 200 EZ |