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SWIM: SPRINT FREE: SET 1: (1) Do 3 x 50 easy, 3 x 50 medium, and 3 x 50 medium/hard, with 15" rest after each. (2) Rest 1'. (3) Do 2 x 50 easy, 2 x 50 medium, and 2 x 50 medium/hard, with 10" rest after each. (4) Rest 30". (5) Do 1 x 50 easy, 1 x 50 medium, and 1 x 50 medium/hard, with 5" rest after each. SET 2: Do 2 rounds of the following: [(1) 2 x 50 medium with 30" rest after each. (2) 1 x 100 and match your combined times for the medium 50's; rest 2' after the 100. (3) 2 x 50 medium hard with 30" rest after each. (4) 1 x 100 and match your combined times for the medium-hard 50's; rest 2' after the 100. (5) 2 x 50 hard with 30" rest after each. (6) 1 x 100 and match your combined times for the hard 50's; rest 2' after the 100.] SET 3: 4 x 25 at 100% with 1' rest after each. STRENGTH AND STRETCH SEGMENT: (1) Do 3 rounds of the following: [10 pushups, 10 dips, 10 lunges, 10 squats], going continuously. (2) Stretch for 10'.
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