Warm-up (600) 300 swim, 200 drill 100 kick Set (600) 12 x 50's on :55 …odd: 25 fingertip/25 kick …even:25 R arm/25 L arm Set (1800) 3 rounds 6 x 100's on 1:30 …descend 1-4 …#5 just make it …#6 as fast as possible ...rest 1:00 Set (200) 200 choice kick Cool-down (200) 100 drill 100 EZ free |