Warm-up (600) 3 X 200's ...100 Swim, 50 drill, 50 Kick Set (400) 4 X 50's odds fast, evens EZ on :45 8 X 25's ...odds fast, evens EZ on :30 Set (2300) 2 rounds 3 X 150's on 2:25 EZ 50 on 1:00 2 X 175's on 2:45 EZ 50 on 1:00 1 X 200 fast on 2:45 EZ 50 Cool-down (200) 200 EZ |