Warm-up (500) 300 swim 200 pull …buoy only @ankles Set (400) 8 x 50s kick on 1:00 ...faster 2nd 25 Set (2000) 200 moderate on 3:00 4 x 150’s on 2:15 EZ 100 on 2:00 4 x 100’s on 1:30 EZ 100 on 2:00 4 x 75’s on 1:15 EZ 100 on 2:00 4 x 50’s on 1:00 ...on ALL (d 1-3, #4 FAST) Set (200) 8 x 25 on :30/45 ...odd under ...even FAST Cool-down (200) 200 easy |