Warm up (1000) 400 swim 4 x 150 on 2:30 …Odds- 100free/50 kick …Evens- 100free/50 back Set (1000) 9 x 100 done as 3 rounds of 3. (3x) 100 free on 1:30 100 (50 kick/50 free) on 1:45 100 kick on 2:00 ...100 easy Set (1200) 12 x 100 as follows: 3 on 1:30 3 on 1:20 3 on 1:30 3 on 1:20 Cool-down (200) 200 EZ |