Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (800) 2 x 50 swim on :45 2 x 50 kick on :55 2 x 100 swim 1:30 Set (1800) 6 x 150 2 on 2:30 2 on 2:15 2 on 2:00 6 x 100 2 on 1:40 2 on 1:30 2 on 1:20 6 x 50 2 on :50 2 on :45 2 on :40 Cool-down (200) 200 EZ |