Warm-Up (600) 300, swim, 200 drill 100 kick Set (800) Swim 16 x 50 on 1:00 1 fast, 1 ez, 2 fast, 2 ez, 3 fast, 3 ez, 4 fast Set (1200) Swim 2 x 300 ...4:30 descend 1-2 6 x 100 1:45 ...75 swim/25 FAST kick Speed Set (400) 16 x 25 :20/:40 25 FAST/25 easy Cool-down (200) 200 easy choice |