Warm-Up (600) 300, swim, 200 drill 100 kick Set (600) 3 rounds 4 x 25 swim on :30 …1st fast / 2nd ez 4 x 25 kick on :40 …no fins Set (800) 200 IM on 3:30 8 x 25 kick on :30 2 x 200 pull on 2:45 …keep the pulls steady Set (1000) 2 rounds 4 x 100 choice on 1:45 …keep aerobic 4 x 25 swim on :40 …all fast Cool-down (200) 200 EZ |