Warm-up (500) 500 swim Set (300) 4 X 75's on 1:10 25 fly/50 Free Set (2100) round 1: 100 on 1:20, 150 on 2:00, 3 X 200's fast on 2:30 round 2: 100 on 1:20, 3 X 150's fast on 1:45, 200 on 2:45 round 3: 3 X 100's fast on 1:10, 150 on 2:00, 200 on 2:45 ...take a little rest in between sets to even up clock Set (300) 4 rounds ...25 fast Kick on :30, 50 ez swim on 1:00 Cool-down (200) 200 EZ |