Warm up (500) 400 swim 100 kick Set (600) 2 x 50 stroke on 1:00 3 x 50 kick on 1:00 2 x 100 free on 1:30 2 x 75 kick on 1:30 Set (2400) 4 x 200 on 2:45, 2:40, 2:35, 2:30 2 x 50 easy 1:00 3 x 200 on 2:40, 2:35. 2:30 2 x 50 on 1:00 2 x 200 on 2:35, 2:30 2 x 50 on 1:00 1 x 200 on 2:30 2 x 50 on 1:00 Cool- down (100) 100 ez |