Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (400) 200 free on 2:45 …last 25 non free 100 IM on 1:45 2 x 50 free on :40 Set (1400) 2 rounds (1:20 on 2nd round) 2 x 200 Free on 3:00/2:40 2 x 100 Free on 1:30/1:20 2 x 50 Free on :45/:40 Set (400) 8 x 50 kick on 1:00 ...1 easy and 1 fast Cool-down (200) 200 EZ choice |