Warm-up (500) 300 swim 200 kick Set (700) 10 x 25 kick on 30 6 x 75 on 1:20 ...last 25 choice stroke Set (1500) 4 rounds 100 swim on 2:00 ...strong and smooth 2 x 50's fast on 1:15 6 x 25's on :45 ...1 ez/ 1 sprint Set (300) 12 x 25's on :40 Odds - underwater Evens - streamline kick on back Cool-down (200) 200 EZ Choice |