1. Warm-up…400, 300, 200, 100 on 1:30/100 base …increasing effort to 80% 2. Kick/SWIM 8 x 100 w/:20 sec. rest …=50 streamline kick/50 swim 3. Pull 4 x 150 on 2:30 control breathing …3/5/7 CB by 50’s 4. Swim 8 x 50 on 1:10 …=25 BLAST/25 EZ 5. Cool-down …Swim 200 moderate to EZ |