Warm-up (500) 200 swim, 100 kick 200 drill Set (600) 3 x 200 on 3:20 …1- 150 fr/50 kick …2- 100 fr/100 kick …3- 50 free/150 kick Set (1800) 3 rounds - (1 easy, 1 fast…) 4 x 25 kick on :30 4 x 50 fr on :45 3 x 100 fr on 1:30 Set (300) 12 x 25's on :20/:40 ...odd SPRINT ...even EASY Cool-down (200) 200 EZ |