Warm-up (500) SKIPS (5 x 100) 100 swim, 100 kick, 100 IM, 100 pull, 100 swim Set (600) 8 x 75 on 1:15 ...50 swim/25 kick Set (600) 6 x 100 on 1:20/1:40 ...1 FAST ...1 EZ Set (1400) 2 rounds 10 x 50 free ...1 fast on :45 ...1 ez on 1:00 2 x 100 build on 1:30 Rest 1 min. Cool-down (200) 200 Moderate to EZ ...even EZ kick |