Warm-up (700) 200 choice swim 200 drill (150 catch-up/150 finger drag) 300 pull Kick-set (300) 1 x 50 (last 25 fast) on 1:30 1 x 100 (last 25 fast) on 2:00 1 x 150 (last 25 fast) on 2:30 Main-set - 3 rounds (2300) 4 x 25 on :30 (odd stroke/even free) 4 x 50 swim on :50 (25 hard/25 moderate) 4 x 100 on 2:00 (75 swim/25 kick) Warm-down (100) 100 EZ choice |