Warm-up: 2 rounds (800) 200 swim 200 kick Set (400) 8 x 50 variable on 1:00 2x: #1 25 fast/25 easy #2 25 easy/25 fast #3 all easy #4 all fast (extra 30 sec.) Set (1400) 4 x 100, 3 on 1:45, 1 on 2:00 (neg. split) 2 x 50 recovery on 1:00 3 x 100, 1 @ 1:45, 1 on 2:00 (neg. split) 2 x 50 recovery on 1:00 2 x 100 1 on 1:45, 1 on 2:00 (neg. spplit) 2 x 50 recovery on 1:00 1 x 100 on 2:00, build to 90% - neg. split) 2 x 50 recovery on 1:00 Cool-down (200) 200 EZ |