Warm-up (600) 12 x 50's ...3 swim/1 kick Set (900) 6 x 150’s on 2:00 …descend 1-3 Set (1400) 200 Free on 3:00 6 x 50’s Free on :45 200 Free on 3:00 4 x 50’s free 2 on :45 2 on :40 200 Free on 3:00 2 x 50's on :35 200 free on 3:00 ...descend 200's 1-4 Cool-down (300) 100 kick 200 EZ |