Warm-up (500) 400 Free 2 x 50's kick Set (900) 3 rounds 6 x 50 on 1:00 ...kick, drill, swim Set (1700) 4 x 75 on 1:15 ...30 sec. extra rest …then 200 fast 5 x 100 on 1:25 ...30 sec. extra rest …then 150 fast 4 x 125 on 2:15 ...30 sec. extra rest …then 100 fast EZ 50 kick Cool-down (200) 200 easy |