Warm-up (600) 200 kick 200 swim 200 pull Set (400) 8 x 50’s on 1:30 …25 stroke/25 free …IM order - fly, back, breast Set (800) 8 x 100 free Start on 1:55 or add 10 or 15 sec. to intervals …descend interval down to 1:20 on last 100 Set (400) 400 IM kick Set (800) 8 x 100 on 1:45/2:00 odd- free even-stroke Cool-down (200) 200 EZ choice |