Warm-up (200) 200 catch-up Set (600) 2 x 300 pull (rest 20 sec.) ...3,5,7 cb by 50's Set (600) 12 x 50's on 1:00 Odds: 6 sprint strokes, then EZ Evens: build to 80% Set (1800) 3 rounds 2 x 150 on 2:45 …50 free/50 stroke/50 free 100 moderate on 2:00 4 x 50 on 1:15 R1: 25 stroke/25 free R2: 25 free/25 stroke R3: 50 stroke Cool-down (200) 200 EZ |