Warm-up (200) 200 free (800) 8 x 100 on 2:00 …75 free, 25 stroke ...last 25 IM order Set (800) 2 rounds 3 x 50 swim on 1:00 ...stroke/free 3 x 50 swim FAST :55 100 kick on 2:30 ...last 25yds HARD Set (1800) 2 rounds 2 x 150 swim on 2:30 ...descend 1-2 200 IM on 3:45 6 x 50 free build on :50 100 IM FAST on 2:30 Cool-down (200) 200 choice |