Warm-Up:(600) 2 rounds 75 free/25 back 75 free/25 breast 75 free/25 fly Drill:(600) 4 x 50 pull catch up on 1:10 4 x 100 build on 1:45. By 25’s, breathe every 2nd, 3rd, 4th, 5th stroke Main Set 1:(600) 4 x 100's stroke on 2:15 4 x 50's flutter kick on 2:00 ...25 FAST/25 easy Main Set 2:(800) 12 x 50's on 1:15 ...1 ez/3 FAST ...2 easy/2 FAST ...3 easy/1 FAST ...1 ez/3 FAST Cool Down:(200) 2 rounds: 50 swim/50 kick |