Warm-up (600) 400 swim 200 kick Set (600) 3 x 200 on 3:00 …50 swim/50 drill Set (1200) 4 rounds 4 x 25 on :30 …build to race pace ...every 4th with a flip turn 200 easy swim/kick Set (500) 500 pull ...3cb) Set (200) 8 x 25’s FAST kicks on :30 Warm-down (200) 200 choice |