Warm up (600) 2 rounds 200 free, 50 back, 50 kick Set (300) 4 X 75 on 1:15 ...25 free/25stroke/25 free Set (2100): 2 rounds 150 easy on 2:00 2 X 50 FAST on :45 150 easy on 2:15 2 x 75 FAST on 1:00 150 easy on 2:30 2 x 100 fast on 1:15 Set (200) 8 x 25 on :30 ...descend stroke count ...and time on each 25 Cool down (200) 200 EZ choice |