Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (1000) 2 x 150 Free on 2:30 2 x 100 Kick on 1:50 ... (12 kicks/3 strokes) 2 x 150 Free on 2:20 2 x 100 Kick on 1:50 ... (12 kicks/3 strokes) Set (1200) 8 x 50 on 1:00 …easy/80% 8 x 100 Sprint on 2:30 …choice of stroke Cool-down (400) 400 Easy |