Warm-up (600) 400 Free 200 kick Set (1200) 4 rounds 4 x 75 on 1:15 1) 25 fast kick /50 mod 2) 50 fast kick /25 mod 3) 75 fast swim 4) 75 mod swim Set (1000) 2 rounds 2 x 50 on 1:00 (1-race, 1 EZ) 2 x 25 on :30 (1-race, 1 EZ) 1 x 100 kick FINS 2 rounds 2 x 50 on 1:00 (1-race, 1 EZ) 2 x 25 on :30 (1-race, 1 EZ) 1 x 100 kick Cool-down (200) 200 EZ choice |