Warm-up (500) 200 drill; 200 swim; 100 kick Set (600) 4 rounds 100 free/25 stroke on 2:15 100 kick Set (1900): 400 swim on 5:45 6 x 100 hold steady ...3 on 1:25, 3 on 1:20 300 recov 4:30 4 x 150 free (d1-4) ...on 2:00 Set (300) 300 pull - 5cb Cool-down (200) 200 EZ |