Warm Up (600) 400 Swim 200 pull ...breathe 3,5,7,5 per 50 Set (600) 2 x 300 5:30 1st 300 ...alt 50 kick and 50 swim 2nd 300 ...alt 50 stroke and 50 swim Set (2100) 3 x 200 2:50, 2:45, 2:40 2 x 50 kick 1:00 6 x 100 on 2:00 FAST 2 x 50 kick 1:00 3 x 200 2:45, 2:40, 2:35 2 x 50 kick 1:00 Cool-down (200) 200 EZ choice |