Warm-up (600) 400 swim ...every 3rd 50 kick 4 x 50 stroke on 1:00 Set (600) 12 x 50 build on :55 Set (1800) 400 IM on 6:30 …broken at 50's 5-10 sec. rest 1 min 2 x 150 free on 2:15 (80%) ...easy/med/hard by 50's 300 free on 4:30 rest 1 min 2 x 150's on 3:00 (85%) …IM, broken at 50's, 10 sec 200 free on 3:00 rest 1 min. 2 x 100 stroke on 2:00 (90%) 2 x 50's on 1:00 (max) Cool-down (200) 200 easy |