Warm-up (600) 400 Swim 200 drill Set (1200) 3 rounds 4 x 50 R1: Stroke kick on 1:20 R2: Stroke drill on 1:10 R3: Stroke swim on 1:00 1 x 200 free on 3:30 Set (2000) 2 rounds 50 stroke on :50 150 free on 2:30 50 easy on 1:10 100 stroke on 2:00 100 free on 1:40 50 easy on 1:20 150 stroke on 2:30 50 free on :45 50 easy on 1:15 200 stroke on 3:45 50 easy on 1:15 Cool-down (200) 200 ez swim |