Warm-up (500) 300 swim, 200 kick Set (1100) 4 x 100 on 1:45 8 x 50’s on 1:15 ...25 stroke/25 swim Rest 1 min 6 x 50’s on 1:15 ...wfins, 25 underwater/ 25 over Set (200) 200 pull ...5cb Set (600) 2 x 50 FAST on 1:00 100 ez on 3:00 2 x 50 FAST on 1:15 100 on 3:00 2 x 50 FAST on 1:30 Set (300) 12 x 25’s on :40 |