Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 4 x 150 on 2:15 1) 50 kick/50 free/50 kick 2) 50 stroke/50 free/50 stroke 3) 50 drill/50 free/50 drill 4) 150 free Set (1500) 5 rounds 2 x 50 on 1:00 2 x 100 on 1:30 50's are ez recovery 1st 100 is pace 2nd 100 is all out fast! Set (300) 12 x 25 on :30 odds: fast choice evens: EZ Set (300) 300 pull Cool-down (200) 200 EZ |