Warm-up (600)(10 mins.) 3 x 200 free/back ...add 50 back from the back (150/50, 100/100, 50/150) Set (500) Pull 4 x 125 on 2:00....or 100’s …5 cb Set (1800) 18 x 100’s....or 75’s ...2 FREE, 1 IM x 6 ...on 1:30 …free descend 1-2 …IM solid and strong Set (400) 8 x 50's kick on 1:00 ...25 moderate/25 FAST Cool-down (200) 200 moderate to EZ swim |