Warm-up (600) 300 swim, 100 kick 200 drill Set (600) 4 rounds 25 under on :30 50 EZ on 1:00 25 FAST NB swim on :30 50 EZ on 1:00 Set (700) 2 rounds Swim 6 x 50's on 1:00 …EZ/MED/HARD … EZ 50 kick Set (600) 2 x 100 on 1:30 …steady pace 16 x 25 on :30 #1: kick #2: drill #3: swim #4: RACE Cool-down (200) 100 DRILL 100 EZ choice |