Warm-up (500) 4 x 100…rest 10 sec. 2 x 50 kick w/:15 rest Set (500) 8 x 25 drill - streamline off wall, 4 fast strokes, easy to end w/:10 seconds 3 x 100 on 2:00 …Rt arm, lft arm, catch up, free Set (1600) 4 x 100 on 1:30, 1:25, 1:20, 1:15 50 kick on 1:10 / 100 free on 1:40 4 x 75 on 1:10, 1:05, 1:00, :55 50 kick on 1:10 / 100 free on 1:40 4 x 50 on: 50, :45, :40, 35 50 kick on 1:10 / 100 free on 1:40 4 x 25 on: 30, :25, :20, :15 50 kick on 1:10 / 100 free on 1:40 Set (500) 500 pull Cool-down (200) 200 Moderate to EZ |