Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (800) 8 x 100 on 1:30 …odd: free finish w/turn …even: 25 non-fr/50 fr/25 non-fr Set (1800) 3 rounds 200 back on 3:00 4 x 75 choice …on 1:10/:50/:50/1:10 100 kick on 2:00 Cool-down (200) 200 EZ choice |