Warm-up (600) Swim 12 x 50's on :50 Set (1200) 2 rounds 2 X 100 kick 2:00 2 X 100 swim 1:30 4 X 50 breaststroke on 1:00 …25 swim/25 flutter kick drill Set (1500) 400 free on 5:00 3 X 100 on 1:30, 1:25, 1:20 3 X 200 on 3:00 …descend 1-3 Cool-down (200) 200 EZ |