Warm-up (500) 300 swim …50 free/50 drill 200 kick Set (600) 4 x 150's on 2:30 ...100 free/50 kick ...descend 1-4 Set (1600): 200 free on 3:00 2 x 300 on 4:15 ...d1-2 200 free on 3:00 2 x 200 on 2:45 ...d1-3 200 free on 3:00 2 x 100 free on 1:15 ...d-1-2 Set (600) 12 x 50's on 1:10 ...25 FAST/25 EZ ...15 meter under h20 Cool-down (200) 200 EZ choice |