Warm Up (600) 200 swim 8 x 50’s on :50 …odd: Free …even: backstroke Set (900) 6 x 150’s Descend 1-2, 3-4, 5-6 …1) 2:00 …2) 2:10 …3) 2:20 Set (1200) 200 Free 3:00 ...negative split 6 x 50’s Free on: 45 ...descend 1-3 200 Free 3:00 ...negative split 4 x 50’s free 2 on: 45 2 on: 40 ...hold soild pace 200 Free 3:00 ...negative split 2 x 50’s on: 40 ...FAST Set (300) 300 kick ...no fins Cool-down (200) 200 EZ |