Warm-up (600) 600 swim …every 3rd 50 non-free Set (600) 6 x 100 on 1:30 ...50 Easy 50 Fast …descend 1-3 Set (1200) 2 rounds Swim 3 x 200 I.M. on 3:30 …last 50 stroke …rest 10 sec. at 150 Set (800) 2 rounds 4 x 100's. on 1:45 …25 swim/50 kick/25 swim …fast kick Cool-down (200) 200 EZ |