Warm-up (600) 400 swim/200 kick Set (400) 2 rounds 4 x 50 free …2 on 55, 2 on 45 Set (1000) 2 rounds 300 on 4:30/4:15 100 kick on 2 min 100 swim on 1:30, 1:25 Set (1200) 2 rounds 2 x 200 on 3:00, 2:45 100 kick on 2 min 100 swim on 1:25, 1:20 Cool-down (200) 200 EZ |