Warm-up (500) 10 x 50's on :50/1:00 ...odd swim ...even kick ...no fins Set (400) 2 x 100 IM on 2:00 4 x 50's free on :45 Set (600) 2 x 300 pull ...3/5/7 breathing every 100 ...rest 1 min. Set (1500) 3 rounds 3 x 100 on 1:45 ...50 free/50 stroke 4 x 50's on :50 ...descend 1-4 rest 30 seconds between rounds Cool-down (300) 200 balance kick 100 EZ swim |