Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) Swim 12 x 50's on :50 ...descend 1-4 Set (200) Kick 4 x 50 on 1:00 …last 12 ½ yds FAST Set (1400) 4 rounds Swim 2 x 50's on 1:00 ...25 easy/25 HARD Swim 1 x 50 Moderate Swim 2 x 100 on 2:00 ...ALL HARD Cool-down (200) 200 EZ choice |