Warm-up (600) 200 swim, 200 drill 100 kick Set (600) 4 x 150's on 2:45 ...50 fr/50 kick/50 fr Set (1500) 4 x 200 build ….resting 20 sec. 2 x 150 d1-2 …resting 15 sec. 4 x 100 HARD …resting 10 sec. Set (300) 12 x 25’s on :45 ...odd FAST KICK ...even EZ SWIM Cool-down (200) 200 ez |