Warm-up (800) 600 free …every 3rd 50 back 200 kick Set (1900) 100=50 moderate/50 hard 400= long strokes (faster 2nd 200) 400 (350) free on 6:00 1 x 100 free on 1:40 400 (350) free on 6:00 2 x 100 on 1:40 400 (350) Free (paddles & fins) on 6:30 4 x 100 free on 1:40 Set (600) 6 x 100 kick on 2:00 …last 25 BLAST Cool-down (200) 200 EZ swim |