W/U 2x 100 free, 100 IM drill, 100 kick :10 rest Pre-Set 8 x 50 swim 1:00 ez/fast, fast/ez, all ez, all fast by 25s 8 x 25 kick :40 same pattern by 12 1/2s Main Set 3x 5 x 100 # 1-3 build 1:35 # 4 active recovery 1:45 # 5 for time, under 1:15 round to top for rest W/D 100 ez kick 4 x 25 drill :15 rest 100 ez swim |