Warm-up (1000) 400 choice swim 300 kick 200 IM (25 drill, 25 swim) 100 free Set (500) 10 x 50's on 1:00 ...25 stroke /25 free Set (900) 12 x 75's on 1:15 ...50 HARD/25 ez Set (600) 6 x 100's pull on 1:30 …3 cb Set (600) 3 x 200 (rest 20 sec.) ...(200) 100 kick/100 sprint ...(200) 50 kick/50 sprint ...(200) 25 kick/25 sptint Cool-down OYO |