Warm-Up (600) 300 swim, 200 drill 100 kick Set (600) 4 x 150 on 2:30/2:15 odds: 50 bk/100 fr evens: free Set (1500) 500 free build …rest 20 sec. 2 x 250 …rest 10 sec. …decend 1-2 5 x 100 strong …rest 5 sec. Set (200) 300 choice kick …no fins Cool-down (200) 200 easy |