Warm-up (600) 300 swim,200 drill 100 kick Set (600) 2 rounds 4 x 50's kick on 1:00 100 stroke on 2:00 Set (1200) 150 on 2:00 …all free 2 x 50 on 1:15 ...25 stroke fast/25 ez fr 2 x 150 on 2:10 …all free 2 x 50 on 1:15 ...25 stroke fast/25 ez fre 3 x 150 on 2:20 …all free 2 x 50 on 1:15 ...25 stroke fast/25 ez fr Set (800) 16 x 50 with paddles/fins …odds on :40 descend these …evens on :50 cruise these …use your legs Cool-down (200) ez 200 choice |