Warm-Up (500) 10 mins 200 swim, 200 drill, 100 kick Set (600) 11 mins 4 x 150 on 2:45 odds: 50 kick-pull-swim evens: 50 drill,100 swim Set (1800) 34 mins 3 X 200 swim ...2 on 3:15, 1 on 3:30 300 Kick on 7:00 2 X 200 swim ...1 on 3:15, 1 on 3:00 200 kick on 5:00 1 x 200 swim on 3:00 100 FAST KICK Cool-down (200) 5 mins 200 EZ choice drill |