Warm-up (600) 500 …50 swim/50 drill 100 kick Set (900) 6 x 150's on 2:30 ...100 free/50 kick ...descend 1-4 Set (1600) 4 x 100 on 1:30 ...d1-2, 3-4 2 x 50 free on 1:00 3 x 200 on 2:30 ...d1-3 2 x 50 free on 1:00 4 x 100 free on 1:15 ...d-1-2,3-4 Cool-down (300) 200 drill, 100 ez |