Warm Up (600) 4 x 100 free on 1:30 4 x 50 build on :50 ...every other 50 stroke Set (300) 300 pull - moderate ...5cb Set (2400) 2 rounds 150 swim on 2:15 2 x 25 sprint on :30 150 swim on 2:15 2 x 50 sprint on :45 150 swim on 2:15 2 x 75 sprint on 1:00 150 swim on 2:15 100 sprint 100 easy swim on 2:00 4 x 25 swim HARD on 1:00 Cool-down 100 EZ choice |