Warm-up (500) 300 catch-up 4 x 50 kick Set (800) ALL w/ :10 REST 50 free kick 100 IM drill 150 free build 200 IM swim 150 free build 100 IM drill 50 free kick Set (1800) 4 X 50 on :50 100 EZ on 2:10 4 X 100 on 1:30 100 EZ on 2:30 2 X 150 on 2:15 100 EZ on 2:30 3 X 200 on 3:20 Cool-down (100) 100 ez swim |