Warmup (750) 10 x 75 on 1:30 …choice of drill, kick, swim Set (500) 20 x 25 dolphin kick on :30 Set (500) 20 x 25 fly on :40 …keep consistent stroke count Set (1200) 3 rounds 4 x 100 …FIRST 100 on 1:30 …SECOND 100 on 1:25 …THIRD 100 on 1:20 …FOURTH 75 on 1:15 …keep consistent repeats Cool down (300) …100 back …100 breast …100 free …let pulse drop below 90 |