Warm-up (600) 200 swim 200 kick 200 drill Set (800) 4 x (8 x 25) Odd rounds-25's Kick :45 Even rounds-25's on :30 ..1:00 Rest between rds Set (800) 4 x (4 x 50) ...on 1:15 Each set of 4. ...3 EZ + 1 FAST ...2 EZ + 2 FAST ...1 EZ + 3 FAST ...all FAST! Set (400) 400 kick Cool-down (2800) 100 EZ choice |