Warm-up (500) 200 swim/200 kick 100 drill Set (900) 6 x 150 on 2:30 ...50 kick/100 swim Set (1800) 4 rounds 2 x 100 swim 1:30, 1:20 2 x 75 on 1:15 …Free/Stroke/Free 1 x 50 on :45/1:00 …odd rounds: FAST …even: EASY 2 x 25 on :30/:45 …odd rounds: EASY …even: FAST Cool-down (200) 200 EZ choice |