Warm-up (1200) 400 kick - no fins (200 free/200 stroke) 400 catch-up drill 400 pull Set (1200) 50 kick on 1:15 (NO FINS) 25 hard swim on :30 ... rest 1:00 after 8 rounds-then repeat Set (600) 6 x 100's (or 75) free on 1:30 Set (400) Cool-down set 200 drill 4 x 50 ...ascending on 1:00 |