Warm Up (500) 400 Swim 100 Kick Set 3 X 200 on 3:40 ...1st 100 stroke, 2nd 100 kick Set (1900) 50 Stroke easy on 1:00 ...then 2 X 100 fast on 1:30 100 Stroke on 2:00 ...then 3 X 100 fast on 1:30 150 Stroke on 3:00 ...then4 X 100 fast on 1:30 200 Stroke on 4:00 ...then 5 X 100 fast on 1:30 Set 4 X 50 on 1:00 ...odd swim/even kick Cool-down (100) 100 EZ |