Warm-up (500) 200 swim, 100 drill, 100 kick Set (900) 2 x 200 on 3:00/3:30 ..1-free ...2-choice 50 build on 1:00 2 x 200 on 3:30/4:30 ..1-IM...2- kick 50 strong on 1:00 Set (1500) 3 rounds 8x25 blowouts on :45 75 fast on 3:00 25 easy 50 fast on 2:00 25 easy 25 fast on 30 100 kick ...2:00/2:10/2:30 Cool-down (300) 3 x 100 ascend ...10 sec rest |