Warm-up (400) 400 swim Set (400) 4 x 100 kick on 2:30 …50 moderate, 50 HARD Set (400) 8 x 50 on 1:00 or 10 sec. rest …25 drill/25 swim Set (1800) 4 x 50 on 1:00 BUILD 100 EZ 4 x 50 on 1:00 HARD 100 EZ 4 x 50 on 1:15 (25 moderate/25 SPRINT) 100 EZ Warm-down (200) 200 EZ choice |