Warm-up (800) 600swim ...50 free/50 drill 200 IM ...reverse order Set (800) 8 x 100 on 1:45 ...Count strokes ...same or fewer on 2nd 50 Set (2000) 3 x 200 on 3:30 (50 free, 100 stroke fast, 50 free) 200 IM on 4:00 100 easy 6 x 100 Odds: free on 1:45 Evens: IM on 2:00 100 easy 8 x 50 Odds: free on :50 Evens: stroke on 1:10 Cool down (200) 200 easy |