Warmup (500) 300 swim/100 drill 100 kick Set (800) 2 rounds 50 build on 1:00 4 x 50 kick on 1:10 50 Fast on 1:20 4 x 25 on :40 ...R arm/ L arm Set (1400) 4 rounds 4 x 50 on 1:00 …25 fast stroke/25 ez fr 150 on 2:15 …50 free/100 stroke Set (400) Pull set 4 x 100 on 1:30 Cool-down (200) 200 ez choice |