Warm-up (600) 300 swim/200 kick/100 drill Set (600) 6 x 100 on 2:00 …75 free/25 reverse kick …IM order – no flutter kick Set (800) 2 rounds 100 IM on 1:45 2 x 50 breast drill 1:00 200 free on 3:15 Set (1200) 200 strong 600 steady 600 descend by 200’s 200 fast ….pick base: 1:20, 1:30, 1:40, 2:00 Cool-down (200) 200 EZ |