Warm-up (600) 300 swim, 200 drill 100 kick Set (500) 10 x 50 build on :50 Set (1500) 2 rounds 100 IM on 2:00 2 x 150 on 2:30 ...stroke/fr/stroke by 50 4 x 50 on 1:30 ...stroke/ez free by 25 8 x 25 FAST on :45 100 ez on 2:00 Set (400) 2 x 200 pull ...5/3cb by 50 Cool-down (200) 200 EZ choice |