Warm-up (500) 10 x 50's choice ...rest 10 sec. Set (400) 4 x 100 IM on 2:00 ...technique Set (1200) 300 swim ...d 100's 1-3 2 x 150's 2:30 ...ez/med/hard 3 x 100 on 1:30 ...HARD 6 x 50's on :45 ...last 15m FAST Set (300) 6 x 50 kick on 1:20 ...15m underwater Set (200) 8 x 25 SPRINT on 1:00 Cool-down |