Warm-up (500) 400 Free 2 x 50's kick Set (600) 8 x 75 on 1:15 ...(middle 25 stroke) Set (1500) 150, 50 sprint 150, 2 x 50 sprint 150, 3 x 50 sprint 150, 4 x 50 sprint 150, 5 x 50 sprint *150s: easy on 3:00 *50s: sprint, interval on 1:15 Set (200) 4 x 50 on 1:00 sprint for 5 yds off wall and in-and-out of turn Cool-down (200) 200+ easy |