Warm Up (600): 2 rounds 100 swim/100 drill/100 kick Set (600) 2 rounds Swim 2 x 100 choice on 1:45 Kick 2 x 50 on 1:10 Set (2200): 2 x 400 on 6:00/5:20 … mid pool 50 EZ on 1 2 x 300 on 4:30/4:00 … mid pool 50 EZ on 1 2 x 200 on 3:00/2:40 … mid pool 50 EZ on 1 2 x 100 on 1:30/1:20 … mid pool 50 EZ on 1 Cool-down (100) 100 EZ |