Week 1 - Dryland 3 rounds 10 push-ups Warm-up (600) 400 …50 swim/50 drill 200 kick Set (900) 6 x 150 odds: 50 back/100 free 2:30 evens: free 2:15 Set (1600) 400 free on 5:30 100 easy on 1:40 2 x 300 on 4:15/4:00 100 easy 1:40 200 on 2:30 200 easy Set (200) 200 kick …no fins Cool-down (200) 200 easy |