Warm-up (600) 400 swim ...every 3rd 50 kick Set (400) 8 x 50's on 1:10 ...odd- 12 kicks/3 strokes ...even- 25 fast/25ez Set (1700) 50ez 150 fast on 2:15 50ez 2 x 150s fast on 2:15 50ez 3 x 150s fast on 2:15 50ez 4 x 150s fast on 2:15 100ez Set (400) 8 x 50s on 1:15 4 drill/max dps, 4 best average Cool down (200) 200 EZ |