Warm-up (600) 600 ...every 3rd 50 non-free Pull-set (500) 10 x 50 on :50 ...moderate - good strokes Main-set (1500) Swim 500 on 7:30 Swim 400 on 6:00 Swim 300 on 4:30 Swim 200 on 3:00 Swim 100 on 1:30 Increase Speed on each distance down the ladder Moderate 200 Choice Set (500) Kick 10 x 50 ...choice on 1:00 Cool-down (200) eoo EZ choice |