Warm-up (600) 300 swim, 200 drill 100 kick Set (600) 12 x 50s on 1:00 Odds: 8 sprint strokes ...EZ rest of way Evens: build to 90% Set (1800) 3 rounds 2 x 150 on 2:30 …50 fr/50 stroke/50 fr 100 mod on 1:45 4 x 50 on 1:15 R1: 25 stroke/25 fr R2: 25 fr/25 stroke R3: 50 stroke Cool-down (200) 200 EZ |