Warm-up (600) 300 swim, 100 kick 200 drill Set (600) 4 rounds 25 under on :30 50 EZ on 1:00 25 FAST NB swim on :30 50 EZ on 1:00 Set (1600) 3 rounds Swim 6 x 50's on 1:00 …EZ/MED/HARD … Kick 2 x 100 on 2:15 …last 25 sprint KICK EZ 50 SWIM Set (200) Pull 200 ...3cb Cool-down (200) 100 DRILL 100 EZ choice |