Warm Up (600) Swim 12 x 50's on :55 Set (400) 8 x 50’s kick on 1:05 Set (400) 400 swim ...fins and paddles …2nd and 4th 100's faster Set (1600) 2 rounds 6 x 50's on 1:00 …25 stroke/25 free …choice of stroke 3 x 100 free on 1:30 …hold steady ...rest 30 sec. after #3 4 x 50's FAST on 1:30 …choice of stroke Cool-down (200) 200 moderate to EZ |