Warm Up (800) 400 50 free/50 back 6:30 4x50 build :50 200 (50kick/100 swim/50 kick) Set (2000) 3 rounds 200 on 3:15/3:05/2:55 (drop :10 by rounds) 150 on 2:15/2:10/2:00 (drop :5 by rounds) 50 easy 1:00 2 rounds 150 1:55 50 easy 1:05 150 1:50 50 easy 1:10 Set (300) 6 x 50's on 1:00 ...odds kick, evens swim w/ kickboard btwn legs Cool down (100) 100 ez |