Warm-up (500) 500 swim …every 3rd 50 non-free Set(500) 10 x 50’s kick on 1:00 Set (400) 400 pull Set (1600) 2 rounds 6 x 50's on :55 …25 stroke/25 free …choice of stroke 3 x 100 free on 1:45 ...d1-3 4 x 50's FAST on 1:30 …choice of stroke Cool-down (200) 200 moderate to EZ |