Warm-up (600) 400 swim 4 x 50 kick on 1:00 Set (800) 6 x 50 on 1:00 ...25 kick/25 swim 8 x 25 on :30 ...4 fast strokes off wall 12 x 75 on 1:20 ...25 free/25 backstroke/25 sprint Set (1000) 5 rounds 50/50/75 1st 50 on :50 2nd 50 faster on :45 75 SPRINT on 1:20 EZ 25 Set (600) 12 x 50 on :50 ...decend 1-4 Cool-down (200) 100 EZ backstroke 100 EZ free |