Warm-up (500) 200 swim, 200 drill 100 kick Set (400) 8 x 50's on :45 ...steady pace Set (1800) 2 rounds 12 x 75 1-6 fr on 1:00 ...d 1-3, 4-6 7-12 stroke on 1:20 ...d 7-9, 10-12 Set (600) 4 rounds 4 x 25 fr on :30 …ALL FAST 50 scull Cool-down (100) 100 EZ choice |