Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 4 x 100 build on 1:30 2 x 100 IM on 1:40 ...descend 1-2 Set (1200) 6 rounds 75 drill on 1:30 50 moderate on 1:00 75 sprint on 1:00 Set (700) 2 rounds 75 free on 1:15 descending stroke count by 1 each 25 4 x 50 free :45 moderate 3 x 25 stroke of choice ...ALL OUT on :40 Cool-down (100) 100 EZ choice |