Warm-up (600) 400 swim ...every 3rd 50 kick Set (600) 12 x 50's on 1:00 ...odd- 12 kicks/3 strokes ...even- 25 fast/25ez Set (2000) 100ez 150 fast on 2:00 100ez 2 x 150s fast on 2:00 100ez 3 x 150s fast on 2:00 100ez 4 x 150s fast on 2:00 100ez Set (600) 2 rounds 6 x 50s on 1:00 3 drill/dps, 3 fastest average Cool down (200) 200 EZ |