Warm-up (900) 3 rounds 2 x 75 choice drill/kick/swim 150 Free Set (1900) 4 x 75 on 1:10 150 on 1:45 3 X 75 on 1:10 150 on 1:40 2 x 75 on 1:10 150 Fast Rest 1 min on second round, 75s get faster and faster 3 x 75 on 1:15 150 on 1:45 2 x 75 on 1:20 150 on 1:45 1 x 75 Sprint on 1:30 150 on 1:45 Cool-down (200) 100 drill 50 kick 50 swim |