Warm up (600): 300 free 200 kick (done as 4 x 50s kick on :05 rest) 100 free Set (300) 6 x 50 on :55 …odds- drill/swim …evens- kick/swim Main set (2400): 1 x 200 on 3:00 3 x 100 on 1:30/1:20/1:30 2 x 200 on 2:50 4 x 100 on 1:30/1:20/1:30/1:20 3 x 200 on 2:40 5 x 100 on 1:30/1:20/1:30/1:20/1:30 Cool-down (100) 100 EZ |