Warm-up (600) 15 mins 300 swim, 200 kick, 100 drill Set (600) 12 x 50's on 1:10 ...IM order 25 stroke/25 swim Set (1600) 2 rounds 2 x 200 IM on 3:45 (80% effort) good turns/finishes 4 x 50 free on :55 (d1-4) 2 x 50 kick on 1:10 ...build to FAST last 15 meters EZ 100 on 2:30 Set (1000) 2 x 500 pull (rest 1:00) …pace 70%/80% Cool-down (200) 200 swim ...moderate to EZ choice |