Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 8 x 100 on 1:30 …descend 1-4 Set (1900) 2 rounds 2 x 50’s build on :50 100 fast on 1:20 2 x 50’s build on :50 150 fast on 1:55 2 x 50’s build on :50 200 fast on 2:30 2 x 50's build on :50 100 FAST KICK on 2:00 Cool-down (200) 200 EZ |