Warm-up (600) 400 Free 200 kick Set (500) 2 rounds 50 back on :55 50 drill on :50 50 free on :45 100 IM on 1:45 Set (2200) 4 x 100 on 1:30 4 x 75 on 1:15 (#2, #4 FAST) 4 x 100 on 1:35 4 x 75 on 1:10 (#2, #3, #4 FAST) 4 x 100 on 1:40 4 x 75 on 1:00 (ALL FAST) Cool-down (200) 200 easy |