Warm-up 100 swim 100 kick 100 pull 100 swim Set 4 x 50 free on :50 200 stroke 3:30 4 x 50 stroke 1:00 200 swim 3:00 100 ez Set 2 x 100 dolphin kick ...on your back Main Set 4 x 75 IM (fly, back, breast) on 1:00 200 free pace 3:00 4 x 75 IM (fly, back, breast)on 1:00 200 free pace 3:00 4 x 75 IM (fly, back, breast) on 1:00 200 free pace 3:00 s Set 2 x 100 free kick ...without a board working on body position Cool-down 200 ez choice |