Warm-up (600) 400 swim 200 pull ...3,5,7,5 cb by 50's Set (200) 8 x 25's on :30 ...Swim drills Set (1500) Swim 6 x 50's on 1:00 ...6 dolphin kicks 6 x 100's on 1:30/2:30 ...Evens FAST swim free ...Odds Kick 4 x 150's on 2:30 ...100 free/50 sprint kick Set (600) Swim 3 x 200 on 3:00 3 dolphin kicks off each wall ...solid and steady pace Cool-down (400) ...choice of equipment ...400 moderate to ez |