Warm-up (500) 400 swim 100 kick Set (900) 12 x 50 3 on :50, 3 on :45, 3 on :40, 3 on :35 4 x 75 on 1:15 ...kick/drill/swim by 25, Set (800) 5 rounds 100 set up on 2:30 50 MAX EFFORT …choice on 2:00 EZ 50 after Round 5 Set (200) 8 x 25 variable on :30 #1: hard/easy #2: easy/hard #3: all easy #4: all hard Cool-down (400) 200 KICK 200 EZ choice |