Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 3 rounds 100 kick on 2:10 2 x 50 free r1:50, r2:45, r3:40 Set (2000) 4 rounds 2 x 100 on 1:25 1 x 200 on 2:50, 2:45, 2:40, 2:35 100 ez Set (300) 6 x 50 on 1:00 ...odds easy ...evens fast Cool-down (100) 100 EZ |