Warm-up 300 free 300 kick 300 pull Set 350 free/50 fly 250 free/50 back 150 free/50 breast 100 free rest 20 sec. ...on 15 min. ...descend 1-2 Set 400 pull 25 right side/25 left side breathing Set 10 x 50 on 1:00 1-6 (25 hard/25 easy) 7-12 (25 easy/25 hard) Cool-down 200 choice ...50 drill/50 swim |