Warm-up (1200) 400 free 400 kick choice 400 drill (50 free/50 stroke) Set (1800) 400 swim (50 free/50 stroke) r:1:00 4 x 50 stroke on 1:30 (d1-2) 300 swim (50 free/50 stroke) r:1:00 4 x 50 free on 1:00 (d1-4) 200 swim (50 free/50 stroke) r:1:00 4 x 50 stroke on 1:30 (d1-2) 100 free on 2:00 4 x 50 free on :50 (d1-4) Cool-down (200) 200 EZ |