Warm-Up (600) 300 swim, 200 drill 100 kick Set (1000) 8 x 50 (kick/swim) ...IM order on 1:00 6 x 100 free ...descend on 1:30 Set (800) 2 rounds 150 fr/stroke/fr on 2:15 2 x 100 IM on 1:45 50 fast kick on 1:15 Set (600) 2 rounds 150 fr build on 2:15 100 fast kick on 2:15 50 stroke on 1:30 Cool-down (200) 200 Ez choice |