Warm-up (400) 100 drill/100 kick/100 drill/100 swim Set (400) 8 x 50's free on: 50 ...4 cb Set (1800) 12 x 150 free ...50 free/50 stroke/50 free ...4 on 2:10, 4 on 2:05, 4 on 2:00 Set (400) Pull 400 free ...3 cb Set (300) 6 x 50 kick on 1:00 ...descend 1-3 Cool-down (200) 200 EZ |