Warm-up (500) 300 swim, 200 drill 100 stroke Set (600) 12 x 50s kick on 1:10 25 flutter/25 choice Set (900) 2 rounds 100 on 1:45 …last 25 kick 150 on 2:45 …last 50 kick 200 on 3:30 …last 75 kick Set (300) 3 x 100 …IM order …50 fast Kick on 1:15 ...50 swim on 1:15 Cool-down (300) 100 kick 200 EZ |