Warm-up (500) 300 (50 catch–up/50 fr) 200 kick Set (800) 2 x 200 free on 3:20 …last 50 fast kick 4 x 100's on 1:30 …75 free/25 back Set (1200) 4 x 75’s on 1:15 ...25 fr/25 stroke/25 fr 4 x 100's on 1:30 ...descend 1-4 10 x 50's on :45 ...25 easy/25 FAST Set (300) 12 x 25's on :20/:40 ...odd SPRINT ...even EZ Cool-down (200) |