Warm-up (600) 400 swim 200 kick Set (600) 600 reverse IM ...50 drill/50 kick/50 swim ...free/breast/back/fly Set (800) 4 rounds 4 x 50's choice #1 on 1:00 (Last 12 1/2 HARD) #2 on 1:10 (Last 25 HARD) #3 on 1:20 (Last 37 1/2 HARD) #4 on 1:30 (50 ALL HARD) Set (800) 2 rounds 4 x 100's on 2:00 ...d1-4 Cool-down (400) 200 kick 200 EZ |