Warm-up (500) 400 swim …50 free/50 drill 100 kick Set (600) 12 x 50's on 1:00 ...1-4: 25 kick fast/25 kick ez ...5-8: 25 drill/25 swim ...9-10: build each to 90% Set (1800) 2 x 100's on 1:45 ...25 sprint/50 perfect stroke/25 sprint …then 4 rounds 6 x 50 build on 1:00 100 FAST on 2:00 R1 & R2: free R3 & R4: choice Cool-down (300) 100 kick 200 easy |