Warm-up (1000) 400 drill 6 x100 (50 free/50 stroke) Set (800) 2 rounds 200 easy, 100 moderate 2 x 50 sprints ...rest 30 after 200 ...15 after 100 ...1:00 after each 50 Set (500) Kick 10 x 50 on 1:15 Set (200) Swim 8 x 25 FAST on :45 (finish with turns) Warm-down (500) 500 choice moderate to easy |