Warm Up (600) 400 swim 200 pull ...breathe every 3,5,7,5 Set (400) 10 x 50 on 1:00 …take 7 strokes then kick rest of length Set (600) 100 on 1:30 2 x 50 swim on :45 100 on 1:30 2 x 50 alt kick, swim on 1:00 100 on 1:30 2 x 50 alt Swim, stroke on 1:00 Set (1500) 3 rounds 150 moderate on 2:15 150 on 2:20 …50 stroke, 50 kick, 50 free 150 build on 2:00 50 easy on 2:00 Cool-down (200) 200 EZ |