Warm-up (600) 400 swim 200 pull …buoy only @ankles Set (400) 8 x 50s kick on 1:00 ...faster 2nd 25 Set (1800) 4 x 150 on 2:45 …fly/back/breast EZ 100 on 2:00 4 x 100’s on 1:45 …IM EZ 100 on 2:00 4 x 75’s on 1:15 …fly/back/breast EZ 100 on 2:00 4 x 50’s on 1:00 …IM order …build to FAST Set (200) 8 x 25 on :30/45 ...odd sprints ...even ez kick Cool-down (200) 200 easy |