Warm-up (400) 400 choice Set (1200) 2 rounds 3 x 100 free on 1:40 ...breathing every 3/every 5 by 50 6 x 50 - 2 kick on 1:05/2 drill on 1:00/2 stroke on :55 Set (2000) 2 rounds 10x100 1: fly/back @ 1:40 2,3: back/breast @ 1:45 4,5,6: breast/free @ 1:45 7,8,9,10: free fast @ 1:40 Set (300) 6 x 50 free 1 on 1:00 2 on:50 3 on :40 Cool-down (200) 200 EZ |