Warm-up (600) 2 rounds 100 free/100 drill/100 kick Set (600) 2 rounds 4 x 75’s on 1:15 …25 free/25 stroke/25 kick Set (300) 6 x 50 on 1:00 …odd- 25 underwater/25 easy free …even- 25 free no breathing/25 easy free Set (1800) 3 rounds 2 x 50 free on :45 150 (stroke/free/stroke) on 2:30 2 x 100 free on 1:30 150 (stroke/free/stroke) on 2:30 Cool-down (200) 200 EZ choice |