Warm-Up (600) 300 swim, 200 drill 100 kick Set (800) 2 rounds 50 back on 1:00 2 x 75 1:15 ...(25 drill/50 free) 2 x 100 free on 1:30 ...75 free/25 kick Set (1100): 2 x 200 on 2:50 ...descend 1-2 2 x 100 …2 on 1:15 10 x 50 choice on 1:00 Set (300) 12 x 25 on :40 #1: drill #2: swim #3: RACE Cool-down (400) 200 MODERATE 200 EZ CHOICE |