Warm up (600) 400 swim 200 kick Set (400) 2 x 200 on 3:20 ...odd 150 swim/50 kick ...even 50 kick/100 swim Set (2000) 1 x 200 on 3:00 2 x 200 on 2:55 3 x 200 on 2:45 4 x 200 on 2:40 ...hold pace for each segment Set (200) 4 x 50 scull on 1:15 Cool-down (200) 200 EZ |