Warm-Up: (500) 2 rounds: 100 swim/50kick 100 drill Set (900) 6 x 50 kick on 1:20 4 x 150 on 2:30 … 75 swim, 25 scull, 50 catchup Set (1500) …all with 15 sec. rest 500 build & hold pace 400 build & hold pace 300 descend 1-3 200 hold strong 100 FAST Cool Down: (200) 200 EZ Choice |