Warm-Up (500) 200 swim, 200 drill 100 kick Set (700) 6 x 50 (kick/swim) ….on 55 4 x 100 free on 1:30 ...descend 1-4 Set (900) 3 rounds 150 fr/kick/fr on 2:15 100 free on 1:30 50 FAST kick on 1:15 Set (900) 3 rounds 150 fr build on 2:15 100 fast kick on 2:15 50 stroke on 1:00 Cool-down (200) 200 Ez choice |