warm-up (600) 2 rounds 100 swim/100 drill/ 100 kick Set (500) 4 x 50: 2 on :45, 2 on :40 100 back on 1:30 4 x 50: 2 on :45, 2 on :40 Set (2,000) 5 rounds - 4 x 100's 50 easy on 1:00 between rounds round #1: breast/free by 25 on 1:30 round #2: free on 1:20 round #3: back/free by 25 on 1:30 round #4: free @ 1:20 round #5: fly/free by 25 @ 1:30 Set (300) 12 x 25 on :30 3 rounds ...25 underwater streamline kick ...25 half-lap sprint ...25 breathe every 5th stroke ...25 choice sprint Cool-down (100) 100 EZ |