Warm Up (600) Swim 12 x 50's on :50 Set (600) 6 x 100 on 1:30 odd : swim w/overkick on 1st /last 25 even: fast on 1st and last 25 Set (1800): 3 rounds 100 easy 2:00 ...long & smooth 200 IM on 3:15 ...25 drill/25 swim 300 hard on 4:30 ..Free/IM/Free by 100's Cool-down (200) 200 EZ |