Warm-up (400) 400 choice Set (600) 4 rounds 50 kick, 100 swim on 1:45 …kicks are 1:15 Set (1900) 4 x 150's (2:30, 2:20, 2:10, 2:00) EZ 100 on 2:30 3 x 150's (2:20, 2:10, 2:00) EZ 100 on 2:30 2 x 150's (2:10, 2:00) EZ 100 on 2:30 1 x 150 (2:00) EZ 100 on 2:30 Cool-down 100 drill EZ 100 kick |