Warm Up (600) 300 choice, 100 kick, 200 drill Set (900) 4 x 75 on 1:40 …25 free ...25 choice kick / 25 breast 4 x 75 on 1:30 …25 fly drill / 25 back …25 breast 4 x 75 choice kick on 1:20 Set (1500) 3 rounds 2 x 25 choice kick on :25 50 ez on 1:10 2 x 25 fly on :25 50 ez on 1:10 2 x 25 back on :30 50 ez on 1:00 2 x 25 breast on :30 50 ez on 1:00 2 x 25 free on :25 50 ez on 1:10 Cool-down (200) 100 drill/100 swim |