Warm-up (1000) 500 free 10 x 50's (1) :45 (2) :55 (3) 1:03 Set (1400) Swim, descend 1-2 each distance 2 x 250 (1) 3:45 (2) 4:00 (3) 4:14 (4) 4:30 2 x 200 (1) 3:00 (2) 3:15 (3) 3:30 (4) 4:00 2 x 150 (1) 2:15 (2) 2:30 (3) 2:45 (4) 3:00 2 x 100 (1) 1:20 (2) 1:30 (3) 1:45 (4) 2:00 Set (600) 6 x 100's ...25 under/25 over/25 ez/25 hard/25 ez Set (500) 10 x 25 on :20 ...Fast 10 x 25 on :40 ...Easy |