Warm-Up (400) Swim 200, Drill 100, Kick 100 Set (600) 6 x 100 on 1:45 odd 100's ...overkick 1st /last 25 even 100's ...fast 1st/last 25 Set (1800) 3 rounds 100 easy 2:15 ...long & smooth 200 IM on 3:45 ...25 drill/25 swim 300 hard on 5:30 ..Fr/IM/Fr by 100's Set (200) 4 x 50's on 1:15 …25 FAST/25 EZ Cool-down (100) 100 EZ |