Warm-up (600) 2 rounds 100 swim/100 drill/ 100 kick Set (500) 4 x 50: 2 on :45, 2 on :40 100 back on 1:30 4 x 50: 2 on :45, 2 on :40 Set (800) 2 rounds 8 x 50's on 1:00 ...odd-easy free ...even-FAST - choice …last 2 KICK (7 & 8) Set (2000) 4 rounds 200 on 3:00 ...50 free/100 IM/50 free 150 on 2:30 ...50 kick/50 stroke/50 free 100 free on 1:30 50 EZ on 1:00 |