Warmup (500) 300 swim/100 drill 100 kick Set (800) 2 x 100 on 2:00 …alt 25 kick/25 breast 2 x 100 on 2:00 …alt 25 kick/25 fly 2 x 100 on 2:00 …alt 25 kick/25 back 2 x 100 on 1:50 …alt 25 kick/25 free Set (1000) 2 rounds 50 fly on 1:15 100 breast on 2:15 150 back on 3:00 200 IM on 4:00 Set (800) 6 x 100 pull on 1:45 …negative split Cool-down (100) 100 EZ drill |