Warm Up (600) Swim 12 x 50's on :50 Set (600) 12 x 50s on :55 Odds: 6 sprint strokes, EZ rest of way Evens: build to 90% Set (1800) 3 rounds 2 x 150 on 2:30 …50 free/50 stroke/50 free 100 moderate on 1:30 4 x 50 on 1:00 R1: 25 stroke/25 free R2: 25 free/25 stroke R3: 50 stroke Cool-down (400) 200 kick 200 EZ |