Warm-up (500) 75 Swim/25 Kick ...repeat 5x Set (1000) 5 x 200 swim - rest :15 sec. …1…all free …2…Last 50 Stroke …3…Last 100 Stroke …4…Last 150 Stroke …5…200 Stroke Set (1900) Swim 400 Free on 6:30 1 x 200 IM on 4:00 100 EZ kick on 2:30 Swim 300 Free on 4:45 2 x 100 IM on 2:00 100 EZ kick on 3:00 Swim 100 Free on 1:45 4 x 100 IM on 2:00 100 EZ kick on 3:00 Cool-down (200) 200 EZ choice |