Warm-up (500) 200 Free 200 drill 100 kick Set (500) 2 rounds Swim 10 x 25 …odd free on :30 ...even stroke on :40 Set (600) Kick 12 x 50 ...on 1:10 Set (1200) 2 rounds 2 x 100 on 1:40 …50 moderate/50 hard 4 x 75 on 1:30 … kick, swim, kick ...IM order ...rest 30 sec. 100 kick for time Cool-down (200) 200 EZ |