Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (900) 3 rounds 3 x 50 as follows: 1) 25fl/25fr on :50 2) 25bk/25fr on :55 3) 50br/50fr on1:00 1 x 100 on 1:20 50 ez on 2:00 Set (1800) 2 x 100 (1 EZ/1 fast) 2 x 100 best pace 2 x 100 (1 EZ/1 fast) 4 x 75 best ave 2 x 100 (1 EZ/1 fast) 6 x 50 best ave 2 x 100 (1 EZ/1 fast) 8 x 25 best pace Cool-down (100) easy 100 |