Warm-up (800) 4 x 200 (swim,kick,pull,swim) Set(600) 2 rounds 5 x 50's free on :45 1 x 50 HARD kick on 2:00 Set (1400) ...4 rounds 2 x 50's on 1:00 ...25 easy/25 hard 50 easy 2 x 100 on 2:00 ...ALL HARD Set (400) 400 Moderate Pull Warm-down (200) 200 EZ choice |