Warm-up (900) 6 x 150 w/:10 rest ...1-2 100 swim/50 kick ...3-4 100 swim/50 drill ...5-6 100 swim/50 build Set (1800) 3 rounds 100 on 1:30 50 on :45 100 on 1:25 50 on :50 100 on 1:20 50 on :55 100 on 1:15 50 on 1:00 Set (400) 2 rounds -- kicking/breath control 100 w/:10 rest, 50 breath every 5/50 kick ez 100 w/:10 rest, 50 kick fast/50 breath every 7 Cool-down (400) 200 moderate 200 EZ |