Warm Up (1000) 300 free 2 rounds 25 fast on: 30/25 easy free on :30 50 fast on 1:00/25 easy on :30 75 fast on 1:30/25 easy on :30 100 fast on 2:00/25 easy on :30 (R1: fast swims are kick, R2: fast swims are stroke) Set (300) 12 x 25 choice on: 30 4 easy/4 hard/4 easy Set (1900) 2 rounds 5 x 100 on 1:15/1:30 4 x 75 on :55/1:15 3 x 50 kick on 1:00 Round 1: all the odd swims are FAST, all even swims are on the slower intervals. Round 2: the even swim are hard on faster intervals, odd swims now become easy swims. Cool-down (200) 200 moderate to EZ |