RACE DAY - 50 choice, 200 choice, 1650 free Warm-up (600) 10 mins Swim 300, 200 kick, 100 Drill Set (600) Swim 4 x 50 on 1:00 ..25 FAST…25 Moderate 100 ez Swim 3 x 100 ...rest 10 sec Race #1-3 (50 choice, 200 choice, 1650 free) Cool-down after each race Set (500) 100 EZ 6 x 50...25 fast/25 ez on 1:00 4 x 25’s Choice on :30 ...15m fast then EZ Cool-down (200) Swim 200...Moderate to EZ choice |