Warm-up (200) 200 swim Set (600) 3 x 200 on 2:45/4:00 200 pull, 200 kick, 200 pull ...3,5,7,5 CB per 50 Set (1600) 4 x 150’s on 2:15/2:00 EZ 100 4 x 100’s on 1:30/1:15 EZ 100 4 x 75’s on 1:15/1:00 EZ 100 4 x 50’s on 1:00/:45 (descend 1-2, 3 & 4 FAST) Set (400) 8 x 50s kick on 1:00 ...faster 2nd 25 Set (200) 8 x 25 Sprints …odd ez-even SPRINTS Cool-down (200) 200 EZ |