Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 4 x 150's on 2:30 ...50 free/50 stroke/50 free ...IM order Set (1600) 400 swim on 6:00 2 x 200's on 3:00 4 x 100's on 1:30 2 x 200's on 3:00 Set (400) 400 kick ...fast red lines Cool-down (200) 200 EZ |