Warm-up (500) Swim 300 ..every 4th 50 stroke Kick 200 Set (500) 10 x 50 on 1:20 ...25 scull/25 swim Set (600) 6 x 100 on 1:30 ...steady pace Set (1200) 3 rounds 1&3 HARD w/hold form 2 KICK HARD ...fins/15m underwater 4 x 50's on 1:15 ...race pace 1 min rest 2 x 100's on 2:30 ...race pace 1 min rest Cool-down (200) 100 kick 100 ez choice |