Warm Up (200) 200 swim Set (600) 12 x 50’s on :50/1:00 …odd: Free …even: backstroke Set (900) 6 x 150’s on 2:15 …descend 1-3 Set (1300) 200 Free on 3:15 6 x 50’s Free on: 50 200 Free on 3:15 4 x 50’s free 2 on :50, 2 on: 45 200 Free on 3:15 Cool-down (200) 200 EZ |