Warm-up (600) 4 x 100 swim w/ :10 rest 4 x 50 kick w/ :10 rest Set (300) Swim 6 X 50's on 1:00 ...3 dolphin kicks off each wall Set (600) 6 x 100's on 1:45/2:15 ...Evens 100's sprint free ...Odds 100's ez kick (600) 4 x 150's on 2:30 ...100 fr/50 sprint kick Set (400) Pull 2 x 200 on 3:00 3 dolphin kicks off each wall ...solid and steady pace Cool-down (200) ...choice of equipment ...200 moderate to ez |