Warm Up (400) 300 Swim 100 drill Set (600) 4 rounds 50 kick on 1:15 100 swim on 1:45 Set (1800) 3 rounds 200 build on 3:30 2 X 100 on 1:45 ...descend 1-2 2 X 50 FAST stroke on 1:15 100 EZ kick ...last round FAST Cool-down (200) 200 EZ 11 days till Nationals! |