Warm-up (600) 500 swim …every 4th 25 kick Set (600) 6 x 100 kick on 2:30 …50 mod, 50 HARD Set (600) 12 x 50 on :55 …25 drill/25 swim Set (1100) 8 x 50 on :45 BUILD 100 EZ 6 x 50 on :50 HARD 100 EZ 8 x 50 on 1:15 (25 mod/25 SPRINT) 100 EZ Cool-down (400) 200 kick 200 EZ choice |