Warm-up (600) 400 CATCH-UP Free 200 Kick Set (800) 2 rounds 50 back on 1:00 2 x 75 (25 drill/50 free) on 1:30 2 x 100 free on 1:30 ...75 free/25 kick Set (2000): 2 rounds 2 x 200 on 2:50 ...descwnd 1-2 4 x 100 ...3 on 1:25, 1 on 1:20 4 x 50 kick on 1:00 Set (1000) 10 x 100 pull ...5 pace on 1:30/5 on 1:20 ...3cb Cool-down (200) 200 EZ choice |