Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (400) 4 x 100 build on 1:30 ...50 Easy 50 Fast ...choice of equipment Set (1200) 2 rounds Swim 3 x 200 I.M. on 3:30 ...25 drill/25 swim ...descending 1-4 Set (1600) 4 rounds 4 x 100 I.M. ...FLY/BACK (50 Each)on 1:45 ...BACK/BREAST (50 Each) on 1:30 ...BREAST/FREE (50 Each) on 1:30 ...100 IM on 1:45 Cool-down (200) 200 EZ |