Warm-Up (600) 300 swim, 200 drill 100 kick Set (900) 8 x 50 on 1:00 ...25 kick/25 swim 8 x 25 on :30 ...4 fast strokes off wall 4 x 75 on 1:20 ...25 fr /25 stroke/25 sprint Set (900) 3 rounds Broken 200/100 EZ 200 free on 3:00 ...125 fr build (rest :15) ...75 FAST 100 EZ on 2:00 Set (400) 16 x 25 on :40/:20 odd ez, even SPRINT Cool-down (200) 200 choice |