Warm-up (600) 10 minute swim OYO Set (300) 6 x 50's kick on 1:00 Set (1200) 4 x 100 on 1:30 4 x 100 on 1:25 4 x 100 on 1:20 Set (500) 5 x 100 on 2:00 ...100 kick 9- 25 kick each 100, ...last 100 FAST swim Set (600) 12 x 50 on 1:00 ...1 ez/1 FAST Cool-down (200) 200 EZ |