Warm Up (600) 12 x 50’s on :50 Set (600) 4 rounds 25 under h20 on :30 50 EZ on 1:00 25 FAST on :30 50 EZ on 1:00 Set (1600) 2 rounds 3 x 100's on 2:00 …frist 50, last 50, all fast …descend 1-3 6 x 50's on 1:00 …one EZ one FAST ...rest 30 sec. 8 x 25's ALL FAST …choice of stroke Cool-down (400) Kick 200 Swim ez 200 |