Warm-up (600) 4 x 100 on 1:45 2 x 100 kick on 2:00 Set (800) 4 x 200 pull on 3:00 ...descending times/ascending effort Set (1200) 4 x 300 on 5:30 effort set Set (400) 6 x 50 on 1:00 kick ...first two easy all others very hard 100 EZ Sprint set (2 rounds) (600) 100 hard 50 easy 25 hard 25 easy 25 hard 25 easy 50 hard Warm-down (400) 8 x 50 on 1:00 ...2-3 breaths per 25 |