Warm-up (2 rounds, 800) 100 swim w/ :10 rest 1 x 50 kick w/ :10 rest 200 swim w/ :10 rest 1 x 50 kick w/ :10 rest Set (600/1500) 200 on 3:00 2 x 100 on 1:40 4 x 50 on :50, :40, :50, :40 Set (1400/2900) -- 7 x 200 on 3:00, 3:05, 2:55, 3:10, 2:50, 3:15, 2:45, 3:20 (3:00 is mid interval, evens increase :05, odds decrease :05) Cool-down 100 ez (100/3000) |