Warm Up (800) 400 swim 8 x 50’s on :50 …odd: Free …even: backstroke Set (900) 6 x 150’s on 2:00 …descend 1-3 Set (1300) 200 Free on 3:00 6 x 50’s Free on: 45 200 Free on 3:00 4 x 50’s free 2 on: 45 2 on: 40 200 Free on 3:00 Set (200) 200 kick Cool-down (200) 200 EZ |