Warm up (600): 4 rounds 100 free/50 drill Set (600) 6 x 100's …odd 100’s- kick on 2:30 …even 100’s- 50 back/50 free on 1:45 Main set (1800): 2 rounds 2 x 200 on 3:15 2 x 150 on 2:30 4 x 50 on 1:00 …descend 1-2 on the 200’s and 150’s …descend 1-4 on the 50’s Cool-down 100 easy |