Warm-up (600) 3 x 200's w/ 10 sec. rest Set (600) Kick 4 x 150's- 3:00 ...50 back/50 free/50 back ...work on streamline position Set (600) Swim 4 x 150 on 2:30 ...100 back/50 stroke... IM order ...object is to work on stroke ...body position and streamline Set (1600) Swim 16 x 100 on 1:30 ...broken :10 sec. at the 75 ...every 4th 25 is FAST Cool-down (200) Swim 200 moderate to EZ |