Warm-up (600) 2 rounds 100 free/100 drill/100 stroke Set (800) 8 x 100 @1:50/1:30 odds: 25 right /25 left /50 fr even: 8 strokes FAST off walls Set (600) 4 x 50 swim on :50 ...descend 1-4 200 swim 3:00 4 x 50 kick on 1:10 ...descend 1-4 Set (1000) 5 rounds 20 x 50 (d1-4) 1 on 1:15 1 on 1:00 1 on 45 1 on 30 Cool-down (200) 4 x 50 EZ on 1:00 |