Warm up (600): 2 rounds 100 swim/100 drill/100 kick Set (600) 12 x 50 on :55 …odds- back …evens- free build Set (1800) 300 build on 4:30 300 on 5:00 …50 kick/200 FAST swim/50 kick 300 build on 4:30 200 on 3:30 …50 kick/100 FAST swim/50 kick 300 build on 4:30 100 (FAST kick)on 2:20 300 build on 4:30 Cool-down (200) 200 EZ choice |