Warm-up (600) 200 swim 2 x 200 kick Set (600) 200 swim (3 rounds) …50 swim, 50 drill, 50 swim (25 drill/25 swim) …50 swim (25 swim/25 drill) Set (1200) 4 rounds 4 x 25 on: 25 at race pace + 200 easy swim/kick …3rd set is on: 20 …4th set is with a flip turn 100 easy swim Set (500) 500 pull (3cb) Set 8 x 25’s FAST kicks on :30 Warm-down 10 min swim - choice |