Warm-up 300 swim 300 kick 300 pull Set 12 x 100's or 75's free …1-4 on 1:25 …5-8 on 1:20 …9-12 on 1:15 Set 400 kick w/fins then… 4 x 25 sprint kick - no fins on 1:00 Set 3 (4 x 50's) choice on 1:00 …each round-same stroke 1-moderate 2-2nd 25 harder 3-FAST Cool-down Set 8 x 25 together swim moderate to EZ |