Warm-up (500) 2 rounds 200 swim/ 50 Kick Set (600) 4 x 50 kick 1:00 4 x 100 build on 1:30 Set (2100) 500 pace on 7:00 1 x 200 on 3:00 ...d1-2 400 pace on 5:45 2 x 150 on 2:15 ...d1-2 300 pace on 4:00 4 x 100 on 1:20 ...d1-4 Set (200) 8 x 25's Odd Sprint on :20 Even EZ on :40 Cool-down (200) 200 EZ choic |