Warm Up (600) 400 swim 4 x 50 choice r:10 sec Set (1000) 100 fast kick on 2:00 4 x 75 drill on 1:30 100 fast kick on 2:15 4 x 50 stroke on 1:00 100 fast kick on 2:30 4 x 25 sprint on :30 100 easy kick Set (1000) 10 x 100 on 1:30 4 rounds 25 fast/25 mod/25 mod/25 fast 3 rounds 25 mod/25 fast/25 fast/25 mod 2 rounds 25 fast/25 mod/25 fast/25 mod 1 round 25 mod/25 fast/25 mod/25 fast Cool-Down (200) 200 choice |