Warm-up (1000) 200 swim/200 pull/200 kick/200 swim 4 x 50 build on :10 rest Set (900) 12 x 75 on 1:15 (descend #1-3, any stroke) Set (400) 16 x 25 variable sprint on :30 (4x: F/E, E/F, E, F) Set (200) 8 x 25 sprint KICK on :30 Set (300) 6 x 50 under/over on 1:00 (*breath control) Cool-down (200) 200 EZ |