Warm-up (800) 4 x 200 ...50 drill/100 kick/50 swim ...choice …rest 20-30 Set-1 (400) 8 x 50's on 1:00 ...choice stroke Set-2 (1600) 4 x 400 on 8:00 200 free, rest :30, 200 stroke - descend 1-2 on stroke Set-3 (400) 4 x 100 choice kick on 2:00 …descend 1-2 Warm-down (400) 400 moderate to EZ …choice |