Warm-up (600) 300 swim, 200 kick, 100 drill Set (900) 6 x 150 odds: 100 kick/50 swim on 2:40 evens: 100 back/50 free on 2:20 Set (600) 4 x 50 on :55 3 rounds 25 underwater streamline kick/25 free 25 fists-closed drill/25 free 25 breast drill/25 free 25 breast/25 free Set (1000) 2 rounds 3 x 100 on 1:25/1:20/1:15 50 DPS on 1:00 50 build on :45 75 fast 1:00 25 easy on 1:00 Cool-down (300) 100 kick 200 EZ |