Warm-up (500) 500 swim Set (300) 4 X 75's on 1:10 25 fly/50 Free Set (2100) round 1: 100 on 1:30, 150 on 2:00, then 3 X 200's fast on 3:00 round 2: 100 on 1:25, 3 X 150's fast on 2:00, then 200 on 3:00 round 3: 3 X 100's fast on 1:20, 150 on 2:00, then 200 on 3:00 Set (300) 4 rounds ...25 fast Kick on :30, 50 ez swim on 1:00 Cool-down (200) 200 EZ |