Warm-up (600) 300 swim 200 kick 10 drill Set (600) 6 x 75's build on 1:20 6 x 25's on :40 ...odd kick …even hard swim Set (1400) 100 SPRINT on 2:00 8 X 50's on 1:00 …moderate 100 SPRINT on 2:00 …10 sec. at 50 6 x 50's 1:00 …moderate 4 x 25 SPRINTS on :20 4 x 50's on 1:00 …on moderate 8 x 25's underwater …on :45 Cool-down (200) EZ 200 choice |