Warm-up (400) 150 free, 50 back, 75 free, 50 back, 25 free, 25 back Set (600) Pull 8 x 75's on 1:00 or 10 sec. rest ...desend 1-4 Set (1,000) 5 x 200 on 3:30 or 17:30 or whichever comes first ...150 kick - 50 swim Set (1,000) 10 x 100 1-5 padles and fins on 1:15 6-10 no equipment on 1:30 ...3 line streamline drill on all Cool-down (200) ...swim 200 moderate to ez |