Warm-up (600) 400 Swim 200 pull (breathe 3,5,7,5 per 50) Set (600) 8 x 75 on 1:15 …25 scull/25 smooth/25 fast Set (2000) 4 rounds 100 kick on 2:05 100 drill 1:45 6 x 50 …1st rd of 50s fly on :55 …2nd rd back on :55 …3rd rd breaststroke on 1:00 …last round Free :50 Set (600) Pull 2 x 300 …descend 1-2 …rest 15 sec. Cool-down (200) 200 EZ |