Warm Up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 8 x 75 on 1:15 …50 swim/25 kick Set (400) 4 x 100 on 1:20 …descend 1-4 Set (1400) 2 rounds 10 x 50 free 2 X (4 on: 40/ 1 FAST on 1:00) 2 x 100 on 1:15 …rest 1 min. Set (300) 300 kick …25 flutter/25 underwater dolphin Cool Down (200) 200 EZ |