Warm-up (800) 300 choice swim 10 x 50's (A) 10 @:45 (B) 8 @:50 (C) 6 @1:00 Set (500) 5 x 100 IM (A) @1:45 (B) 4 @2:00 (C) 3 @2:30 Set (1800) 18 x 100 ...5 @1:30 ...5 @1:20 ...5 @1:15 ...EZ 100 ...FAST 100 Set (200) 16 x 25's 4 rounds 2 x 25 FAST @:20 2 x 25 EASY @:40 Cool-down (200) 200 EZ choice |