Warm-up (600) 2 rounds 100 swim/100 drill 100 kick Set (600) 6 x 100 on 1:50 …50 fr/50 nonfr Set (1600) 4 rounds 200 build on 3:00 100 solid on 1:30 …4 x 25 FAST on :30 ...IM order Rest 1 Min Set (400) Kick 8 x 50 on 1:00 …descend 1-4 Cool-down (200) 200 EZ |