Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 12 x 50 1-6 free on 1:00 ...descend 1-3 7-12 stroke on 1:15 ...descend 1-3 Set (500) 4 rounds 4 x 25 free on :40 …25 FAST/25 easy-long stroke Set (400) Pull 400 ..5cb Cool-down (400) 400 EZ choice of equipment |