Warm-up (500) 10 x 50 rest 10 sec. …25 fingerdrag/catchup …25 swim Set (600) 4 x 150 ...odds fr/stroke/fr on 2:30 …evens all free on 2:00 Set (2400): 2 rounds 200 free on 2:50 …steady pace 4 x 50 on :50 ...25 stroke/25 free 200 free on 2:45 …steady pace 4 x 50 on :45 … hold under :35 200 free on 2:30 …fast 4 x 50 on :50 ... 25 stroke/25 free …work the stroke ...recover on 25 free Cool-down (100) |