Warm Up (600) 400 swim choice 200 kick/drill Set (500) Swim 10 x 50's on :55 ...descend 1-5, 6-10 Set (400) Kick 8 x 50 on 1:00 …2nd 25yd FAST Set (1500) 3 rounds 12 x 25's ...fast on:20/EZ on:40 …1/3, 2/2, 3/1 2 x 100 on 1:45 …last 25 sprint free Cool-down (200) 200 Moderate to EZ |