Warm-up (300) 6 mins 300 swim Set (500) 10 x 50 build on :50 Set (1500) 2 rounds 100 IM on 2:00 2 x 75 on 2:00 ...stroke/free/stroke by 25 4 x 50 on 1:30 ...stroke/ez free by 25 8 x 25 FAST on :45 100 ez on 2:00 Set (400) 2 x 200 pull ...5/3cb by 50 Cool-down (100) 100 EZ choice |