Warm-up (600) 3 x 200's on 3:00 Set (600) 12 x 50 on :50 ... repeat 5 strokes fast 5 strokes ez Set (1900) 4 x 50 on :45 100 fast on 1:30 2 x 100 on 1:20 100 fast on 1:30 200 on 2:40 100 fast on 1:30 100 EZ on 3:00 200 on 2:50 100 fast on 1:30 2 x 100 on 1:25 100 fast on 1:30 4 x 50 on :50 Set (200) Kick 4 x 50's on 1:00 …descend 1-4 Cool--down (100) EZ 100 warm down |