Warm Up (600) 300 free/200 stroke/100 drill Set (1000) 2 rounds 4 x 100 on 1:45 ...25 kick/75 free kick done as: ...8 kick switch on side 4 x 50 on 1:00 ...4/6/8/10 strokes no breath sprint …then EZ rest of way easy Set (1700): 300 on 4:30 50 on :45 300 on 4:30 100 on 1:30 300 on 4:30 150 on 2:15 300 on 4:30 ...descend 300's 1-4 Cool-down (200) 200 easy swim |