Warm-up (600) 400 …50 swim/50 drill 200 kick Set (300) 6 x 50s on 1:00 Odds: 25 underh2o w/5 sprint stks then 25 ez Evens: 25 drill/25 swim Set (300) 6 x 50s free: start at 1:00 ...descend interval by :05 Set (1600) 4 rounds 4 x 50 choice stroke ...descend on :50/:55/1:00/1:10 150 free FAST on 2:15 50 EZ on 1:00 Set (300) 3 x 100 pull w/ 10 sec. rest ... breathe by 50's,3/5, 5/7, 7/9 Cool-down (200) 200 EZ |