Warm Up (500) 300 swim, 200 drill 100 kick Set (400) 8 x 50 on 1:00 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1800) 2 rounds Swim 3 x 50 on :45 150 build on 2:15 4 x 100 free ...1:30( 1ez, 1 hard…) 4 x 25 on :45 …sprint Cool-down (300) 200 choice drill 100 ez |