Warm-up (600) 400 swim 4 x 50 kick on 1:00 Set (800) 6 x 50 on 1:00 ...25 kick/25 swim 8 x 25 on :30 ...15m Fast 4 x 75 on 1:30 ...25 free/25 bk/25 kick Set (1000) 5 rounds 1st 50 on 1:00 2nd 50 faster on :45 4 x 25’s on :30 ...all fast Set (600) Pull 6 x 100 ...d1-3,4-6 Cool-down (200) 100 drill 100 EZ free |