Warm-up (800) 4 x 200’s - rest 10-15 sec. …200 swim/200 drill/200 kick/200 swim Set (200) 4 x 50 on 1:00 …3 build/1 easy Set (2000) 2 rounds 3 x 200 on 3:30 …100 breast build/100 free) 6 x 50 25 breast/25 free on 1:00 …descend #1-3, #4-6) 100 easy Cool-down (200) 200 easy |