Warm-up (500) 300 free 200 pull (buoy only) ...3,5,7,5 cb by 50's Set (900) 6 x 150's on 2:30 ...100 free/50 kick Set (1800) 4 rounds 2 x 125 on 1:45 4 x 50's on 1:00 ...extra 15 between rounds ...125= build ...50's= Solid ...50's are same stroke per round Cool-down (200) 200 swim moderate to EZ |