Warm-Up: (500) 2 rounds: 100swim/100kick 100drill Set (600) 12 x 50 kick on 1:00 … Descend 1-3… ....Fins OK Set (800) 4 x 200 on 3:00 #1&3 long & strong #2&4 fast Set (1000) 4 rounds (IM order) 50 kick on 1:00 50 drill on 1:00 50 swim on 1:15 100 IM on 2:00 Set (300) 300 pull Cool Down: (200) 200 EZ Choice |