Warm-up (1000) 400 free 3 rounds ...50 EZ on :55, 50 fast on :35, 100 Kick hard on 2:00 Set (1800) 200 moderate on 3:00 2 X 100's on 1:15 200 mod on 3:00 4 X 100's (1:15, 1:20, 1:15, 1:20) 200 mod on 3:00 6 X 100's (1:15, 1:20, 1:30 repeat) Set (600) 4 rounds ...25 stroke on :30, 50 free on :50, 75 IM on 1:20 Cool-down (100) 100 easy |