Warm-up (1000) 400 swim 4 x 100 (50 kick/50 drill) on 1:45 4 x 50 build on :50 Set (1300) 2 rounds 8 x 25 (12.5 u/w sprint kick w/ fast breakout) on :30 4 x 50 on :50 (odds: build/evens: DPS) 2 x 100 on 1:30 a. fast/easy by 25 b. fast 50 easy on 1:00 Set (900) 2 rounds 50 fast/50 easy 100 F/50 E 150 F/50 E Cool-down (200) 200 easy |