Warm up (800) 4 x 100 Swim ...rest 10 sec. 2 x 50 Kick ...rest 5 sec. Set (300) 6 x 50 Drill w/:15 rest Set(1000) 4 x 250 on 3:30 ...100 free, 50 stroke drill, 50 free 50 stroke ...IM order Main set (800) 2 rounds 25 on :30, 50 on :40, 75 on :55, 100 on 1:25, 75 on :55, 50 on :40, 25 on :30 Cool-down (100) EZ 100 |