Warm-up (600) 400 Free 200 kick Set (600) 12 x 50's on 1:00 ...odd 25 easy/25 fast ...even 25 br/25 free Set (1500) 4 x 25's on 30 (ez) 4 x 50's on 1:00 ...FAST 4 x 25's on 30 (ez) 4 x 100's only 5 sec rest ...holding a solid pace 4 x 150's on 2:00 ...holding a solid pace 4 x 25's on 30 (ez) Set (200) 8 x 25 on :45 - odds: breath control - evens: 10 sec. vertical kick at wall, sprint Cool down (100) 100 EZ choice |