Warm Up (500) Swim 10 x 50's on :50 Set (300) 6 x 50 on 1:00 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1600) 2 rounds 3 x 50 FAST kick on 1:15 150 build on 2:45 3 x 100 free ...1:40/1:35/1:30 200 easy Set (600) 2 x 300 pull …descend 1-2 Cool-down (100) 100 EZ |