Warm-up (500) SKIPS 100 swim, 100 kick, 100 IM, 100 pull, 100 swim Set (1100) 6 x 50 on 1:00 ...25 kick/25 swim 8 x 25 on :30 …6 fast strokes off wall 12 x 75 on 1:15 ...25 fr/25 bk/25 sprint Set (900) 6 rounds 25 ez on :30 50 fast on :45 75 SPRINT on 1:15 FIN Set (500) 10 x 50 on 1:00 ...under/overs Cool-down (200) 100 EZ backstroke 100 EZ free |