Warm Up (500) Swim 10 x 50's on :50 Set (600) 4 x 150 on 2:30 odds: 100 free/50 stroke evens: 100 stroke/50 free Set (1900) 2 x150 on 2:10 200 on 2:40 2 x150 on 2:05 2 x 200 on 2:50 2 x150 on 2:00 3 x 200 on 3:00 easy 100 Set (200) Kick 200 ...8,6,4,3 drill Cool-down (200) 200 EZ |