Warm-up (500) 300 swim, 200 kick Set (700) 4 x 100 in 1:45 ...descend 1-4 1 min rest 6 x 50’s on 1:15 ...under/over w/fins Set (1000) 2 rounds 10 x 50’s on 1:15 ...even stroke ...odd free Set (400) 16 x 25’s on :40 2 easy/1 FAST Cool-down (200) 200 choice |