Warm-up (600) 300 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 (900) 2 rounds 8 x 25 on :30 75 FAST on 2:00 25 easy on 1:00 50 FAST on 2:00 25 easy on 1:00 25 FAST on 1:00 50 EZ kick on 2:00 Cool-down (400) 4 x 100 choice ...10 sec rest |