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 (1000): 2 x 200 on 2:40 ...descend 1-2 4 x 100 ...4 on 1:20 4 x 50 kick on 1:00 Set (800) 8 x 100 pull ...4 pace on 1:30 ...4 on 1:20 ...3cb Cool-down (200) 200 EZ choice |