Warm-up (500) 200 swim, 100 drill, 100 kick Set (900) 2 x 200 on 3:00/3:30 ..1-free ...2-choice 50 build on 1:00 2 x 200 on 3:30/4:30 ..1-IM...2- kick 50 strong on 1:00 Set (1500) 3 rounds 8 x 25 blowouts on :45 25 easy 75 fast on 3:00 25 easy 50 fast on 2:00 25 easy 50 FAST kick Cool-down (200) 100 Moderate 100 EZ |