Warm-up (900) 300 swim/100 kick 200 swim/100 kick 100 swim/100 kick Set (200) 4 x 50 on :50 ...build AND descend Set (1400) 4 x 100 on 1:40 (2 build/2 fast) 100 easy on 2:00 4 x 75 on 1:20 (2 build/2 fast) 100 easy on 2:00 4 x 50 on :55 (2 build/2 fast) 100 easy on 2:00 4 x 25 on :30 (2 build/2 fast) 100 easy on 2:00 Set 500 pull ...3cb odd 100's ...5cb even 100's Cool-down 200 EZ choice |