Warm up (500) 300 swim, 100 drill 100 kick Set (500) 100 kick 100 (75 kick/25 swim) 100 (50 kick/50 swim) 100 (25 kick/75 swim) 100 swim Set (900) 6 rounds 100 build on 1:45 50 fast on 1:00 Set (900) 6 rounds 75 (less strokes each 25) 50 strong on 1:00 25 sprint on 1:00 Cool-down (200) EZ 200 choice |