Warm Up (600) 12 x 50's on :50 Set (800) 8 x 100 on 1:45 ...25 free/25 back… ...descend 1-4,5-8 Set (1800) 2 rounds 2 x 50 dolphin kick 2 x 100 on 1:45 ...1st and last 25 Fly 200 swim on 3:30 ...50 breast/50 free… 6 x 50 stroke on 1:00 ...1-3 build to 90% ...4 is 100% effort ...5 and 6 easy. Cool-down (200) 200 EZ |