Warm-up (600) 2 rounds 100 swim/100 drill/100 drill Set (600) 12 x 50's kick on 1:00 ...descend 1-4 Set (600) 6 x 100's pull on 1:30 ...50 moderate/50 solid Set (1200) 3 rounds 8 x 50's on :45 ...3 pace ..1 FAST 1 min rest between rds Cool-down (200) 200 EZ |