Warm up (500) 300 Free; 100 Back 100 kick Set (1200) 4 x 300 on 4:30 ...300 pace ...2x150 descend ...300 pace ... 2x150 ascend Set (600) 3 x 200 on 3:00 ...200 pace ...2x100 descend ...200 pace Set (600) 6 x 100 on 1:30 ...descend 1-3,4-6 Set (300) 6 x 50 on 1:00 ... alt Hard/Easy Cool-down (200) EZ 200 choice |