Warm Up (300) 6 mins 300 choice Set (600) (11:20) 4 x 75 on 1:30 …25 scull /25 kick/25 swim 4 x 75 on 1:20 …25 fly /25 back/25 breast Set (600) (9:00) 3 x 200 pull …#1 and #3 on 3:00 #2 on 2:40 Set (400) (8:00) 8 x 50 on 1:00 …25 choice on :20 fast …25 choice on :40 ez Set (800) (15:20) 4 rounds 2 x 50 on 1:00 choice stroke 1 x 50 on :50 free Cool-down (100) 100 ez choice |