Warm Up (600) 12 x 50’s on :50 Set (500) Swim 10 x 50 on :50 ...odds kick/free ...evens build Set (400) 8 x 50 on :45 ...descend stroke count ...descend 1-4 Set (1700) 3 rounds 3 x 150 free on 2:15 ...descend 1-3 2 x 50 on :40 Cool-down (200) 200 EZ choice |