Warm-up (700) 300 free 200 kick 200 pull Set (900) 6 x 150's on 2:30 ...100 free/50 FAST, IM order (no free) Set (1800) 4 rounds 2 x 125 on 1:45, 4 x 50's on 1:00 ...extra 15 between rounds ...125 at thresdold ...50's best average by round ...50's are same stroke per round Cool-down (200) 200 swim moderate to EZ |