Warm-up (600) 400 swim 200 pull (buoy only) ...3,5,7,5 cb by 50's Set(400) 2 X 200 on 3:30 ...50 Kick, 50 Back, 100 Free Set (1800) 2 rounds 3 X 150's round 1- 1:50, 2:00, 2:10, 2:20 round 2- 1:45, 1:55, 2:05, 2:15 200 fast 3 X 50's on :45 ...d1-3 EZ 100 Set (400) 16 X 25's on :30 ...IM order- 3 stroke 1 EZ free ..fly, fly, fly, fr, bk, bk, bk fr... Cool-down (200) 200 EZ |