Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (400) Swim 8 x 50 build on :50 Set (2400) 3 rounds 200 free ...3:00/2:50/2;40 4 x 100 IM on 2:00 ...d1-4 4 x 50 stroke on 1:00 ...IM order by round Kick set (400) 50 Fast/50 Easy on 2:20 75 Fast/25 Easy on 2:10 100 Fast 0n 2:00 Cool-down 200 easy |