Warm up (600) 300 swim 2 x 50 kick 200 catch-up drill Set (800) 4x (4x50) = Rd 1, kick is fast. Rd 2, swim is fast 1. 25 K/25 Sw 2. 50 Sw 3. 25 Sw/25 K 4. 50 K Set (2000) 5 rounds 150 on 2:00 (time increases by :05 by Rd) 150 on 2:00 (time decreases by :05 by Rd) 100 EZ on 1:45 Cool-down (200) 4 x 50 on 1:00 Ascending long and easy |