Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 12 x 50's on 1:00 ...odd: 25 brst w/fly kick/25 free ...even: 25 kick/25 free Set (1600) 400 IM - reverse order on 7:00 ...50 drill/50 swim 2 x 200 Free on 2:45 ...negative split 4 x 100 IM on 1:30 4 x 100 choice on 1:45 ...every 4th 25 BLAST kick Set (400) 400 Kick ...every 4th 25 BLAST kick Cool-down (200) 200 easy |