Warmup (700) 300 choice/200 kick choice 4 x 50 on 1:00 Set (800) 2 rounds 4 x 150 on 3:00 2 x 100 on 2:00 …150 kick/drill/swim …100 ez/fast x 25 Set (1200) 4 x 50 kick on 1:10 4 x 50 on 1:00 …descend 1-4 4 x 50 on 1:15 …25 fast stroke/25 ez 4 x 50 …:40 => :45 => :50 => :55 4 x 50 full stroke on 1:30 Cool down 200 |