Warm-up (1000) 400 free, 300 kick, 200 pull, 100 IM Set (2 rounds) (1400) 25 FAST on :30 75 EASY on 1:45 50 FAST on :45 100 EASY on 2:00 75 FAST on 1:15 125 EASY on 2:30 100 FAST on 1:30 150 EASY on 2:45 Set (600) 100 drill 200 IM 300 kick Warm-down (400) 400 free …moderate to EZ |