Warm-up (1200) 300 swim 6 x 150 on 3:00 ...odds- 50 kick on back/100 free ...evens- 50 back/100 free Set (1800) 2 rounds 3 x 100 on 1:30 ...50 back/50 free 4 x 50 free on :50 2 x 200 back on 3:30 Set (300) 2 rounds 3 x 50 kick on back 2 easy on 1:05, 1 fast on :55 Cool-down (100) 100 easy |