Warm Up (600) 12 x 50's on :50 Set (600) 4 x 50 swim on :50 ...descend 1-4 200 swim 3:00 4 x 50 kick on 1:10 ...descend 1-4 Set (800) 8 x 100 odds: 25 right arm free/25 left arm free/50 free swim 1:50 even: 6 strokes FAST off each wall 1:30 Set (1000) 5 rounds 4 x 50 (D1-4) 1 on 1:15 1 on 1:00 1 on 45 1 on 30 Cool-down (200) 4 x 50 EZ on 1:00 |