Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 8 x 75 on 1:30 …25 free/25 stroke/25 kick Set (1800) (3 rounds) 3 x 50 build on :55 150 on 2:30, 2:20, 2:10 ...descend 1-3 by rounds 2 x 100 on 1:40 2 x 50 FAST on 1:00 Cool-down 200 EZ choice |