Warm-up (600) 400 free 200 kick Set (500) 200 swim on 3:00 2 x 50 build on :50 100 swim on 1:20 2 x 50 kick on 1:00 Set (400) 4 rounds 4 x 25 on :30 ...odds stroke kick on back ...evens reg. stroke Set (1500) 3 rounds 4 x 50 stroke on 1:00 2 x 100 IM on 1:45 100 free on 1:30 Cool-down (200) 200 EZ |