Warm-up (600) 400 (50 catch –up/50 free) 200 kick Set (600) 4 x 50 (kick/swim) ...IM order on 1:05 4 x 100 free ...descend on 1:40 Set (900) 3 rounds 150 free/stroke/free on 2:30 100 IM/free on 1:45 50 fast kick on 1:15 Set (900) 3 rounds 150 moderate free on 2:15 100 fast kick on 2:15 50 stroke on 1:15 Cool-down (200) 200 Ez choice |