Warm-up (600) 400 swim 200 pull ...3,5,7,5 cb per 50 Set (400) 8 x 50 Kick on 1:00 ...IM order Set (2400) 4 x 100 IM on 1:30 3 x 100 FR on 1:20 4 x 125 IM on 2:00 ...1: 50FL,2: 50BK, ...3: 50BR,4: 50FR 3 x 100 FR on 1:20 4 x 150 IM on 2:30 ...50 of each, no free 3 x 100 FR on 1:20 Cool-down 6 x 100 Easy ...rest 10-15 sec. |