Warm-Up (600) 300 swim, 200 drill, 100 kick Set (600) 6 x 100 on 1:40 ...75 fr/25 kick Set (2000) 4 x 200 on 3:00/2:45 ...odds Mod/evens Hard 4 x 150 on 2:15/2:00 ...odds Mod/evens Hard REST 1 MIN 4 x 100 on 1:30/1:15 ...odds Mod/evens Hard 4 x 50 on :45/:35 ...odds Mod/evens Hard Cool-down (200) 200 easy |