Warm Up (600): 300 swim. 200 kick, 100 drill Set (900) 3 rounds 150 fr 2:15 3 x 50 Fly :45, Bk :55, Brst 1:05 Set (1400) 4 rounds 2 x 100 on 1:30 ...1)25 stroke/75 free ...2)75 free/25 stroke 3 x 50 on 1:05 ...1/3 head up stroke ...1/3 easy free ...1/3 stroke scull *stroke is IM order by rounds Cool-down (200) |