Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 300 on 5:30 ...100 kick, 100 swim, 100 kick 200 on 3:30 ...50 stroke, 100 swim, 50 stroke 100 on 1:30 Set (2100) 2 x 300 on 4:15 100 fly on 1:30 100 kick on 2:00 100 free on 1:20 2 x 200 on 2:50 100 back on 1:30 100 kick on 2:00 100 free on 1:30 2 x 100 on 1:25 100 breast on 1:30 100 kick on 2:00 100 free on 1:30 Cool-down (200) |