Warm-Up (500) 200 swim, 200 Drill 100 kick Set (500) 5 x 100 ...Odds Free on 1:30 ...Evens Bk/Fr on 1:40 Set (2000): 4 rounds 2 x 50 kick on 1:15 4 x 25's by rounds 40/25/30/35 ...all FAST 2 x 50 easy free on 1:15 4 x 50's by rounds 50/35/45/40 ...all FAST …1 min rest Cool-down (200) 200 EZ ...moderate to EZ |