Warm-up (600) 400 catch-up 200 pull ...3,5,7,5 cb by 50's Set (600) …25 swim/25 kick on 1:00 4 x 50 fly 4 x 50 back 4 x 50 free Set (1500): 200 moderate on 3:00 3 x 100 HARD ...3 on 1:30 200 moderate on 3:00 3 x 100 FAST on 2:00 10 x 50 free …odd on 1:00, even on :45 Set (300) 4 rounds 25 sprint on :30 50 kick on 1:15 Cool-down (200) 200 EZ |