Warm-up (500) 300 …50 swim/50 drill 200 kick Set (800) 8 x 100 on 1:30 Set (1200) 3 x 200 on 3:00 ...odds build ...evens harder 4 x 150 on 2:30 ...odds build ...evens harder Pull Set (300) 3 x 100 on 1:30 ...odds build ...evens harder Cool-down (200) 200 easy |