Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (500) 2 rounds 10 x 25 on :30 …odd free/even sroke Set (500) 10 x 50 build on :45 Set (2000) 2 rounds 5 x 100 on 1:30 …50 moderate/50 harder 6 x 75 on 1:20 … kick, swim, kick 100 for time Cool-down (200) 200 EZ |