Warmup (500) 300 swim/100 drill 100 kick Set (800) 2 x 100 on 2:00 …alt 25 kick/25 breast 2 x 100 on 1:50 …alt 25 kick/25 fly 2 x 100 on 1:40 …alt 25 kick/25 back 2 x 100 on 1:30 …alt 25 kick/25 free Set (1000) 4 rounds 25 fly on :45 50 breast on 1:00 75 back on 1:15 100 IM on 1:30 Set (800) 8 x 100 pull on 1:30 …negative split Cool-down (100) 100 EZ drill |