Warm-Up (600) 300, swim, 200 drill 100 kick Set (600) 3 rounds 4 x 25 swim on :40 …odd 25 fast /even ez 4 x 25 kick on :40 …no fins Set (2000) 2 rounds 4 x 50's on 1:00 (IMO) 2 x 75's Free on 1:15 1 x 150 on 3:00 (IMO) REST :30 4 x 50's Free on :45 2 x 75's on 1:15 (IMO) 1 x 150 Free on 3:00 Cool-down (200) 200 EZ |