Warm-up (600) 300 free 200 drill 100 kick Set (600) 2 x 300 pull (no paddles) ...moderate Set (400) 8 x 50's on 1:15 odd 50's FAST even 50's EZ Set (600) 6 x 100's choice on 2:00 1-3 moderate pace 4-6 descend 1-3 to 90% Cool-down (400) 400 choice ...kick or swim ...moderate to EZ |