warm up (600) 2 rounds 200 free, 100 kick Set (600) 6 x 100 on 1:50 odds- 50 back/50 free evens- 50 breast/50 free Set(2000) 2 rounds 300 free on 4:30 ...75 percent effort 4 x 50 breast on 1:05 200 free on 3:20 ...75 percent effort 6 x 50 back on 1:05 Cool-down (100) 100 ez swim |