Warm-up (500) 500 swim …every 4th 25 kick Set (400) 4 x 100 kick on 2:45 …50 mod, 50 HARD Set (600) 12 x 50 on :55 …25 drill/25 swim Set (1800) 2 rounds 4 x 50 on :45 BUILD 100 EZ 4 x 50 on :50 HARD 100 EZ 4 x 50 on 1:15 (25 mod/25 SPRINT) 100 EZ Cool-down (200) 200 EZ choice |