Warm-up (600) 400 swim 200 pull (buoy only) ...3,5,7,5 cb by 50;s Set (600) 8 x 75's on 1:15 ...last 50 IM order Set (1650) 1650 on 25:00 150 free, 100 IM ...broken after 100 IM for 10 sec. Set (550) 8 x 50's on 1:00 ...1-4, 25 easy/25 FAST ...5-8, first and last 15m FAST 150 kick Cool-down (100) 100 EZ choice |