Warm up (700): 400 free 300 ...100 kick/100 swim/100 kick Set 4 x 50 kick on 1:05 2 x 100 stroke/free on 1:40 200 free on 3:00 Set Set (1900): 2 rounds 2 x 100 on 1:35 ...last 25 kick 2 x 150 on 2:15 ...75 free/25 kick/25 free 2 x 200 on 2:50 Cool-down (100) 100 easy |