Warm-up (900) 300 swim/100 kick 200 swim/100 kick 100 swim/100 kick Set (500) 10 x 50 build on :50 Set (600) 12 x 50 from mid-pool on 1:00 ...4 fly/bk by 25, 4 bk/brst, 4 br/fr ...fast turns Set (1000) 4 rounds 100 fr on 1:30 75 kick FAST no board on 1:30 50 build on :50 25 sprint on :30 Warm-down (200) 200 easy |