Warm up (200) 200 swim Set (600) 12 x 50 on :55 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1600) 2 rounds 3 x 50 hard kick on 1:00 150 build on 2:30 3 x 100 HARD free on 1:30 200 easy on 4:00 Set (600) 2 x 300 pull …descend 1-2 Cool-down (200) 200 EZ |