Warm Up (600) 300 swim/200 kick/100 drill Set (600) 3 x 200 on 4:00 ...30/28/26/24strokes (by 50) ...then kick rest of way in Set (600) 12 x 50 on :50 1- fr/br 2- straight arm free 3- 7 underH20 dolphin kicks off water 4- build to fast Set (1500) 3 rounds 2 x 150 on 2:30 1)free 2)50 fist closed fr/100 regular fr 100 FAST KICK on 2:00 100 Easy on 2:00 RELAY STARTS Cool-down (100) 100 EZ choice |