Warm Up (600) Swim 12 x 50's on :50 Set (600) 6 x 100 1:45/1:30 ...Alt IM/FR Set (1600) ...(Swim fast enough to get 15 sec rest) 100 on 1:30 200 on 2:45 300 on 4:00 400 on 5:15 300 on 4:00 200 on 2:45 100 on 1:30 Set (500) 10 x 50 kick ...on 1:00 Cool-down (200) 200 EZ |