Warm-up (600) 600 swim ...every 4th 25 scull Set (600) 300 IM ...50 drill/25 swim by stroke 200 kick choice 100 free build on 1:30 Set (2400) 200 free on 3:00 4 x 50 fly on 1:00 100 easy on 2:00 150 free on 2:30 3 x 50 back on 1:00 100 easy on 2:00 100 free on 1:30 2 x 50 breast on 1:00 100 easy on 2:00 Set (300) 2 rounds 25 under on :30 50 swim on 1:00 25 fast on :30 50 swim on 1:00 Cool-down (100) EZ 100 |