Warm-up (500) 300 Free 200 kick Set (600) 12 x 50's on 1:00 ...odd 25 easy/25 fast ...even 25 br/25 fr Set (1500) 4 x 25's on 30 4 x 50's on 1:00 ...2nd 25 FAST 4 x 25's on 30 (ez) 4 x 100's on 1:30 ...holding a solid pace REST 1 min 4 x 150's on 2:00 ...holding a solid pace 4 x 25's on 30 FAST Set (200) 8 x 25 on :45 - odds: breath control - evens: 10 sec.kick wall, sprint Cool-down (200) 200 EZ choice |