Warm Up (600) Swim 12 x 50's on :50 Set (800) 2 rounds 50 back on 1:00 2 x 75 (25 drill/50 free) 1:15 2 x 100 free on 1:30 ...75 free/25 kick Set (1000): 2 x 200 on 2:45 ...descend 1-2 4 x 100 ...3 on 1:25, 1 on 1:20 4 x 50 kick on 1:00 Set (800) 8 x 100 pull ...5 pace on 1:30/5 on 1:20 ...3cb Cool-down (200) 200 EZ choice |