Warm-up (500) 200 swim, 200 kick, 100 drill Set (600) (2 rounds) 100 kick/50 free on 2:45 50 kick/100 free on 2:30 Set (1600) 2 rounds 8 x 100 …odd fr @1:30 …even stroke @2:00 Rest 1:00 between rds Set (600) 300, 200, 100 pull …5cb on 200 …rest 20, 10 sec. Cool-down (100) 100 EZ ...moderate to easy |