Warmup (500) 300 Swin, 200 drill Set (600) 12 x 50 on 1:05 ...25kick/25swim Set (300) 4 x 75 on 1:30 …25 s/25 k/25 s Set (1600) 2 x 200 on 3:15 1 X 50 for time 4 x 150 on 2:30 1 X 50 for time 4 x 100 on 1:45 …rest 1 min 1 X 100 for time …200s/150s/100s aerobic …50s and 100 for time Cool-down (200) 200 ez |