Warm Up (600): 2 rounds 200 swim/100 kick Set (300) 2 rounds 100 Free last 25 FAST 1:45 50 swim w/overkick :55 Main Set (2000): 400 on 6:40 (1:40 base) 6 x 50’s -- odds: on 55 even on 1:00 300 on 4:45 (1:35 base) 4 x 50’s -- on :50 300 on 4:30 (1:30 base) 4 x 50’s -- on :45 200 on 2:50 (1:25 base) 2 x 50’s -- on :40 Cool-down (200) 200 EZ |