Warm-up (500) 2 rounds 100swim/100drill/50kick Set (800) 4 x 100 free on 1:30 4 x 50 on :50 …descend 1-2, 3-4 2 x 100 free on 1:45 …15m sprint/easy 100 kick on 2:30 Set (1500) 6 rounds 100 kick on 2:30 THEN ...odd rounds 50 sprint! Free +100 drill on 3:00 ...even rounds 100 FAST free +50 drill on 3:00 Cool-down (200) 200 EZ swim |