Warm Up (600) 300 choice, 100 kick, 100 drill Set (400) 8 x 50 flutter kick on 1:15 …small fast kicks Set (600) 12 x 50 4 on 1:15 4 on 1:05 4 on :55 …keep steady pace ...or descend 1 - 4 Set (300) 150 on 2:30 3 x 50 …round 1 50s on 1:00 …round 2 50s on :50 …descend 1-3 Set (400) 4 x 100 …#1 on 1:45 1st 25 fast => cruise …#2 on 2:00 1st 50 fast => cruise …#3 on 2:15 1st 75 fast => cruise …# all fast Cool down 200 ez |