Warm-up (500) 300 Free 200 drill 100 kick Set (500) 2 rounds Swim 10 x 25 …odd free on :30 ...even stroke on :40 Set (500) 10 x 50 build ...on :55 Set (1400) 2 rounds 2 x 100 on 1:40 …50 moderate/50 hard 6 x 75 on 1:20 … swim/kick/swim ...IM order (2 of each) ...rest 1 min. 100 kick for time ...after round 2 Cool-down (200) 200 EZ |