Warm Up (700) 200 swim drill choice 100 kick choice 8 x 50 on :45 Set (800) 2 rounds 4 x 75 on 1:15 …kick/choice drill/free 4 x 25 kick on :30 Set (2400) 2 rounds 4 x 50 on :45 100 IM on 1:30 4 x 50 on :40 100 IM on 1:50 4 x 50 on :50 100 IM on 1:20 4 x 50 on :45 100 IM for time 200 cool down |