Warm-up (600) 3 rounds 50 free/50 nonfree/100 kick Set (600) 6 x 100 free on 1:30 ...descend (1-3) Set (2100) 300 on 4:30 2 x 150 (80%) on 2:00 100 kick on 2:00 300 on 4:30 3 x 100 (90%)on 1:30 100 kick on 2:00 300 on 4:30 6 x 50 (FAST) on 1:00 100 kick on 2:00 ...300 is pace ...each 150, 100 and 50 get faster Cool-down (200) 200 EZ |