Warm-up (1000): 10 x 100 ...5,7,9,10 Kick 1:40, the rest swim 1:30 Set (500) 10 x 50 :55 ...3,5,7,10 underwater kick off walls far as can go, the rest swim choice of stroke Main (1400): 3 rounds 250 moderate swim 3:45 (1:30 base) 3 x 100 1:30 IM progression ...1) 25 fly/75 free ...2) 25 fly/25 back/50 free ...3) full 100 IM 250 drops to 150 (2:00) on 2nd round and to 100 (1:30) on 3rd round Set (600) 2 rounds 100 kick on 2:00 4 x 50 free build on :50 Warm-down (100) 100 ez |