Warm-up (600) 300 swim, 100 kick, 200 drill Set (600) 8 x 75's on 1:15 …25 kick/50 swim Set (1000) 4 rounds 25 on 1:00 50 on 1:00 75 on 1:00 100 on 1:00 Set (600) 2 rounds 8 x 25's ...odd SWIM SPRINT on :30 ...even EZ kick on :45 EZ 100 swim between rds Cool Down (200) 200 ez |