Warm-up (500) 300, 100, 100 ...s/k/d Set (500) 5 x 100 kick on 2:00 ..descend 1-5 Set (300) 300 IM swim ...50 drill/25 swim Set (800) 4 rounds 4 x 50's on :50/:55/1:00 1-3 build, 4-HARD rest 1:00 after each round Set (600) 2 x 300 pull #1-last 50 back #2-last 50 breast Set (200) 4 x 25's on :30 4 x 25's on :40 ...ALL FAST Cool-down (200) 200 moderate to easy (50 swim/50 kick) |