Warm-up (900) 300 swim/100 kick 200 swim/100 kick 100 swim/100 kick Set (500) 10 x 50 build on :50 Set (600) 12 x 50 on 1:00 ... from mid-pool ...4 fly/bk, 4 bk/brst, ... 4 br/fr ...fast turns Set (1000) 4 rounds 100 fr on 1:30 75 kick FAST on 1:30 50 build on 1:00 25 sprint on :30 Warm-down (200) 200 easy |