Warm-up (600) 400 Swim 200 pull ( 3,5,7,5 cb by 50's) Set (700) 4 rounds 100 free/25 stroke on 2:15 50 kick on 1:05 Set (1800): 400 swim on 5:45 6 x 100 hold steady ...3 on 1:25, 3 on 1:20 200 recov 4:00 4 x 150 free (d1-4) 1 on 2:00, 1 on 2:20, 2 on 1:50 Set (300) 300 pull - 5cb Cool-down (100) 100 EZ |