Warm-up (600) 400 Swim 200 Kick Set (600) 6 X 100 free on 1:30 ...descend (1-3) Set (2100) 300 2 X 150 on 2:00 100 kick on 2:00 300 3 X 100 on 1:30 100 kick on 2:00 300 6 X 50 on 1:00 100 kick on 2:00 ...300 is the rest phase ...each 150, 100 and 50 get faster Cool-down (200) 200 EZ |