Warm-up (600) (10 mins) 2 rounds 100 swim, 100 drill, 100 kick Set (1200) 6 x 50 Fly on 1:10 6 x 50 Back on 1:10 6 x 50 Breast on 1:15 Set (2000) 1 x 300 on 5:00 2 x 200 on 3:10 3 x 100 on 1:30 30 sec rest 2 x 200 on 3:00 3 x 100 on 1:25 30 sec rest 3 x 100 on 1:20 Cool-down 200 - 300 Easy |