Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (400) 8 x 50's kick on 1:00 ...descend 1-4, 5-8 Set (400) 4 x 100's pull on 1:15 ...50 moderate/50 solid Set (1600) 4 rounds 8 x 50's on :45 ...3 PACE ..1 SPRINT REST :45 BTW RDS Cool-down (200) 200 EZ |