Warm-Up (600) 200 swim, 200 drill 100 kick Set (800) 2 rounds 50 back on 1:15 2 x 75 1:30 ...(25 drill/50 free) 2 x 100 free on 1:45 ...75 free/25 kick Set (1000): 2 x 200 on 3:15 ...descend 1-2 4 x 100 ...4 on 1:30 4 x 50 kick on 1:15 Set (600) 6 x 100 pull …3 pace on 1:40 ...4 on 1:30 ...3cb Cool-down (200) 200 EZ choice |