Warmup (800) (15:00) 400 swim /200 drill 200 kick Set (600) …USE FINS… 12 x 50 on 1:20 …dolphin kick as far as possible …then ez free ...even then breast Set (600) 3 rounds 4 x 50's on 1:20 #1 half easy half fast / #2 half fast half easy #3 all easy / #4 all FAST Set (300) 2 rounds 3 x 50 on 1:30 …first 2 ez ...third fast off the blocks Cool down (400) 400 moderate to EZ ...choice of equipment |