Warm-up (700) 300 swim 200 catch-up drill 200 kick Set (800) 2 rounds 4 x 100 on 1:30/2:00 ...1-2 (build and descend by round) ...3-4 (build and descend) Set (800) 2 rounds 8 x 50's on 1:00 ...odd-easy free ...even-FAST - choice …last 2 KICK (7 & 8) Set (400) 400 swim/kick choice (25/25) ...moderate 150, 50 FAST, 150 easy Cool-down (300) 200 catch-up 100 EZ |