Warm-up (500) 300 swim, 100 kick 100 drill Set (400) 8 x 50 build on 1:00 Set (1500) 2 rounds 100 IM on 2:00 2 x 75 on 2:00 ...stroke/free/stroke by 25 4 x 50 on 1:30 ...stroke/easy free by 25 8 x 25 FAST on :1:00 100 easy on 2:20 Set (400) 2 x 200 pull ...5/3cb by 50 Cool-down (200) 200 EZ choice |