Warm-up (500) 300 Free 200 Kick Set (800) 2 rounds 200 free on 3:00 2 x 100 IM on 2:00 …1 drill/1 swim Set (1900) 2 rounds 200 free build on ...2:50/2:40 by rds 4 x 50 kick on 1:00 4 x 100 on 1:30 ...descend 1-4 50 hard on 1:00 100 EZ on 2:00 Cool-down (200) 200 EZ |