Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (500) 2 rounds 50 back on :55 50 drill on :55 50 stroke on :50 100 free on 1:20 Set (2200) 4 x 100 on 1:20 4 x 75 on 1:15 (#2, #4 FAST) 4 x 100 on 1:25 4 x 75 on 1:10 (#2, #3, #4 FAST) 4 x 100 on 1:30 4 x 75 on 1:00 (ALL FAST) Cool-down (100) 100 easy |