Warm-up (500) 300 swim 100 kick 4 x 25s drill Set (400) 2 rounds 100 set up on 3:00 100 broken/fast ...from block on 2:00 ...10 seconds rest at the 50 Set (700) 6 x 75s on 1:30 ...ez/med/hard 8 x 25s on :30 ...ez/hard 50 EZ Set (300) Starts and turns: 12 x 25s on :40 ...Odds from a dive ...Evens easy Set (200) 12 x 25s on :40 ...middle of the pool working turns Cool-down (200) 200 EZ |