Warm-up (600) 400 swim 200 kick Set (800) 2 rounds 50 kick on 1:00 100 swim on 1:30 50 kick 1:00 200 swim 3:00 R1: 100/200 swim freestyle R2: 100/200 free with 6 dolphin kicks off wall R3: 100/200 free with non-free on odd 50s Set (2400) 2 rounds 4 x 50 on :50 1)25 free/25 nonfree 2) & 3) build 4) easy free 300 on 5:00 ...100 free/100 IM /100 free 4 x 50 :50 (same as above) 200 on 3:20 ...100 free/100 IM 4 x 50 :50(same) 100 IM Cool-down 200 easy ...25 double arm bk/25 regular |