Warm-up (1000) 400 swim 200 drill 400 kick Set (500) 10 x 50’s on 1:00 ...1-5 25 hard/25 easy ...6-10 25 easy/25 HARD Set (500) 6 x 50’s stroke/speciality on 1:15 …15m BLAST/easy 200 Breaststroke …2 pull downs – moderate Set (600) 8 x 25’s on :40 ...build and descend ...1-4 Cool-down (400) 400 choice …moderate to easy |