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SWIM: SPRINT FREE: SET 1 (L2-L3): (1) Do 3 sets of [100 easy, 75 medium, 50 medium/hard, and 25 hard]. Rest 20" after each swim. (2) 6 x 50 with legs only; swim the first 15 seconds of each 50 at 100%. SET 2 (L4-L5): Do each of the following at top speed (100%): 2 x 200 with 4' recovery after each, 3 x 100 with 3' recovery, and 4 x 50 with 2' recovery. SET 3 (L1): 6 x 50: stretch out. Get the maximum distance per stroke. Rest 15" between 50's. STRENGTH AND STRETCH SEGMENT: (1) ARMS: get stretch cords or bands and do 4 x 15 reps of each of the following: shoulders, biceps, triceps, and back. (2) Do 200 crunches. (3) Stretch for 10'.
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