Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) Swim 8 x 50's on :45 ...25 mod/25 fast Kick 4 x 50 on 1:00 ...IM order Set (1600) 4 rounds 6 x 50’s on alt :40/:50 100 easy on 2:00 Set (400) 16 x 25 ...odd FAST on :20 ...even EZ on :40 Cool-down (200) 200 EZ choice |