Warm-Up: (500) 300 swim/100 kick 100 drill Set (600) 12 x 50 kick on 1:00 … Descend 1-6,7-12 ....Fins OK Set (1000) 5 x 200 on 3:00 #1&3 long & strong #2&4 fast Set (1000) 4 rounds (IM order) 50 kick on 1:00 50 pull drill on 1:00 50 swim on 1:15 100 IM on 2:00 Cool Down: (300) 100 Kick 200 EZ Choice |