Warm-Up (600) 300 swim, 200 drill, 100 kick Set (600) 4 x 150 on 2:45 odds: 50 kick-pull-swim evens: 50 drill, 100 swim Set (900) 3 X 200 ...2 on 3:00, 1 on 2:45 300 alt 50 kick/swim Set (600) 2 X 200 ...1 on 3:00, 1 on 2:45 200 alt 50 kick/swim Set (300) 1 x 200 on 2:45 100 FAST kick Cool-down (200) 200 EZ choice drill |