Warm-up (500) 200 catch-up 300 pull w/fins ...3,5,7,5 cb by 50's Set (900) 6 x 50 on 1:00 ...25 kick/25 swim 4 x 25 on :30 ...4 fast strokes off wall 4 x 75 on 1:20 ...25 fr/25 bk /25 FAST ez 100 Set (1000) 4 rounds 50/50/75 1st 50 on :50 2nd 50 faster on :40 100 SPRINT on 1:30 EZ 25 on 2:00 Set (600) Pull 12 x 50 on :45 ...descend 1-4 Cool-down (200) 200 EZ free |