Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (600) 12 x 50 on 1:00 …odd free/even stroke Set (600) 6 x 100's kick on 2:10 …75 flutter/25 dolphin Set (1200) 2 rounds 4 x 150's on 2:30 …free/stroke/free …IM order ..rest 1 min between rounds Set (800) 2 rounds 2 x 100's on 1:45 ...last 25 Stroke SPRINT 2 x 50's on 1:00 ...25Fast/25EZ,35FAST/15EZ 4 x 25's on :30 (Max 2 breaths) Cool-down (200) 200 EZ |