Warm-up (400) 400 choice 75 swim/25 kick Set (600) 12 x 50 drill on :55 ...3 each stroke Set (1500) 5 rounds 100 on 2:00 fast 75 on 1:30 faster 50 on 1:00 faster 25 on :30 all out! ...Descend each set 1 min rest between rds Cool-down (300) 100 kick 200 swim |