Warm Up (600) (10:00) 300 choice, 100 kick, 100 drill Set (400) (10:00) 200 pull with bouy only 200 kick choice Set (900) (21:00) 6 rounds 50 choice kick on 1:20 50 choice swim on 1:10 50 FAST choice on 1:00 Set (400) (7:00) 4 x 100 PACE ...5-10 sec rest Cool-down (300) 200 moderate 100 EZ |