Warm-up (500) 300 swim, 100 kick 100 drill Set (600) 8 x 75's on 1:15 …25 kick/50 swim Set (600) 12 x 50 on :45 …descend 1-4... Set (800) 4 rounds 100 swim on 2:00 ...1st/4th 25 FAST 100 free on 2:00 ...ez Set (500) 2 rounds 8 x 25's ...odd SWIM SPRINT on :30 ...even EZ kick on :45 EZ 100 swim between rounds Cool Down (200) 200 ez |