Warm-up (900) 300 swim 4 x 150 ...50back/150free ...rest 10-15 sec. Main Set (2400) 300 ...50 kick/200 swim/50 kick 5:10 4 x 100 1:50 odd: stroke even: free 2 x 50 free :45 300 same 3 x 100 1:40 odd: stroke even: free 4 x 50 on :45 300 same 2 x 100 on 1:30 odd: stroke even: free 6 x 50 on :45 Cool-down 100 ex |