Warm-up (800) 4 x 200 (swim,kick,pull,swim) ...rest 10 sec Set(400) 8 x 50's on :50 ...descend 1-4 Set (4 rounds) (1400) 2 x 50's on 1:30 ...25 easy/25 fast 50 Moderate 2 x 100 on 2:00 ...ALL FAST Set (400) 400 Moderate Pull Warm-down (200) 200 EZ choice |