Warm Up (600) Swim 12 x 50's on :50 Set (300) 2 rounds 50 back on :50 100 free on 1:30 Set (2400) 4 rounds 400 set up on 5:30 200 FAST on 3:00 ...best average Set (200) 8 X 25's on :30 ...4, 6, 8, 10 strokes ...all out repeat ...then EZ rest of way Cool-down (100) |