Warm-up (800) 400 catch-up 400 pull ...3,5,7,5 cb by 50's Set (500) 10 x 50s on 1:10 Odds: 6 sprint strokes, EZ rest of way Evens: build to 90% Set (1500) 3 rounds 2 x 125 on 2:15 …50 free/25 stroke/50 free 100 moderate on 2:00 3 x 50 on 1:15 R1: 25 stroke/25 free R2: 25 free/25 stroke R3: 50 stroke Cool-down (200) 200 EZ |