Warm-Up (600) 12 x 50's on :50 Set (600) 3 x 200 on 3:20 …50 drill/50 swim Set (1200) 4 rounds 8 x 25 on :40 …build to race pace ...even 25's with a flip turn 100 easy swim/kick Set (400) 8 x 25’s FAST kicks on :30 Rest 1 min. Timed 200 swim ...FAST Set (200) 200 kick Cool-down (200) 200 EZ |