Week 1 - Dryland 3 rounds 10 push-ups Warm-up (600) 400 …50 swim/50 drill 200 kick Set (600) 5 X 100's on 1:30 …25 right, 25 left, 25 cu 25 swim 4 X 25's on :30 …2, 4, 6, 8 strokes all out per 25, then EZ Set (2200) 2 rounds: 200 moderate on 3:00 12 X 75's basically 3 groups of 4 …1-4 1:10, 1:10, 1:00, :50 …5-8 1:10, 1:00, 1:00, :50 …9-12 1:10, 1:00, :50, :50 Cool-down (100) 100 mod to EZ |