Warm-up (600) 300 swim, 200 drill 100 kick Set (500) 2 rounds 75 kick on 1:30 75 stroke drill on 1:15 100 on 1:30 ...25 stroke/75 free Set (1800) 3 rounds - IM order: 6 x 100 on 1:30 1) 25 fly/75 free 2) 25 fly/25 bk/50 fr 3) 100 IM 4) 100 free 5) 100 stroke fast 6) 100 ez on 2:00 Set (300) 12 x 25’s kick on :35 …last 10M FAST Cool-down (200) 200 EZ choice |