Warm-up (500) 200 swim/ 200 kick/ 100 drill Set (600) 100 swim w/ :10 rest 1 x 50 kick w/ :10 rest 200 swim w/ :10 rest 2 x 50 kick w/ :10 rest 100 swim w/ :10 rest 1 x 50 kick w/ :10 rest Set (1800) 3 rounds 6 x 100 ...on 1:30, 1:35, 1:25, 1:40, 1:20, 2:00 …#5 in each round is a SPRINT ...all others build to 80% effort Set (400) 400 pull...3cb Cool-down (200) 200 EZ |