Warm-up (400) 300 swim 100 kick Set (1200) 8 x 150 1) 50 kick/50 free/50 kick 2) 50 stroke/50 free/50 stroke 3) 50 free drill/50 free/50 free drill 4) 150 free Repeat Set (1500) 5 round 2 x 50 on :50 2 x 100 on 1:40 50's are ez recovery 1st 100 is pace 2nd 100 is all out fast! (from a dive) Set (200) 8 x 25 on :30 odds: fast choice (from a dive) evens: EZ Cool-down (100) 100+ cool down |