Warm-up (600) 400 swim 100 kick 4 x 25s drill Set (700) 6 x 75s on 1:30 ...ez/med/hard 8 x 25s on :30 ...ez/hard 50 EZ Set (800) 4 rounds 100 set up on 2:00 100 broken/fast ... on 2:30 ... 10-sec rest at the 75 Set (300) Starts and turns: 12 x 25s on :40 ...Odds from a dive ...Evens easy Cool-down (400) 200 KICK 200 EZ |