1. Warm-up…Swim 2 rounds of: 200 free with 20 sec. rest then 200 free/non-free by 50 with 30 sec. rest (800) 2. Swim/kick…4 rounds of: 50 swim/50 kick=streamline balance kick on side/50 swim (1400) 3. Pull 400 free…3 cb (1800) 4. Swim 4 rounds of: 200 swim, rest 30 sec., 2 x 50’s on 1:30…descend the 200’s 1-4, the 50’s are at race pace…extra 1-2 min. between rounds (3000) 5. Cool-down…100 moderate choice, 100 EZ swim (3200) |