Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (400) Kick 8 x 50's on 1:05 …balance kick ...25 right side ...25 left side Set (1400) 4 rounds 1 x 200 on 2:45 1 x 100 on 1:15 1 x 50 kick on 1:30 ..FAST Set (600) Pull 6 x 100 fr / 1:20 … d1-3, 4-6 Cool-down (200) 200 easy |