Warm-up (600) 3 x 200's ...rest 10 sec. ...150 free/50 kick Set (600) 12 x 50's on 1:10 ...4 kick strong ...4 drill/swim ...4 fast/ez Set (1200) 400 on 6:00 ...pull or swim max dps 2 x 100's on 3:00 ...for time free 400 pull dps on 7:00 ...pull or swim max dps 2 x 50s on 2:00 ...for time free 100ez Set (400) 4 x 100's free on 1:45 ...descend 1-4 ...75 build/25 sprint (no breath into wall) Cool-down (200) 200 EZ |