Warm-up (600) 3 x 200 …rest 20 sec. …1- free …2-50 back/50 free …3- choice Set (300) 300 kick ... (50 easy/50 hard/100 easy/100 hard) Set (600) 2 x 300 pull …rest 15 sec. ...steady pace Set (1200) 4 x 200's (or 150) free on 4:00 ...descend 1-4 to 80-85% Set (300) 300 kick (50 dolphin/50 choice) Cool-down (200) 4 x 50’s free ...ascending resting 10 sec. |