Warm-up (1000) 100 swim 200 drill 300 kick 400 pull Set (600) 12 x 50 (work on perfect streamlines) ...odd swim :50 ...even kick on 1:05 Set (1400) 400 Moderate choice (:30-1:00 rest) 4 x 100 on 2:00 hard (80% EFFORT) 200 Moderate choice (:30-1:00 rest) 4 x 50 on 1:30 hard (90% EFFORT) 100 Moderate (:30-1:00 rest) 4 x 25 on 1:00 hard (MAX EFFORT) Warm-down (400) 200 moderate kick 200 EZ |