Warm Up (600) 300 swim, 200 drill 100 kick Set (400) 8 x 50 on 1:00 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1600) 2 rounds Swim 3 x 50 on :45 150 build on 2:15 4 x 100 free ...1:30 (d1-4) 4 x 25 on :45 ...FAST Set (600) 6 x 100 pull ...on 1:15 …D 1-3,4-6 Cool-down (200) 200 EZ choice drill |