Warm-up (500) 2 rounds 200 free, 50 stroke Set (200) 300 swim ...25 drill/25 swim/25 kick Set (2000) 8 x 50's on :50 200 swim on 3:00 6 x 50's on :45 200 swim on 3:00 4 x 50's on 40 200 swim on 3:00 2 x 50's on :35 200 swim on 3:00 1 x 50 free HARD - MAX EFFORT 200 EASY Set (500) 500 kick Cool-down (200) 200 moderate to EZ |