Warm-up (600) Swim 400 200 pull (buoy only) ...3,5,7,5 cb by 50's Set (300) Kick 6 x 50's on 1:05 ...descend 1-2 Set (1200) 16 x 75's on 1:15 ...last 25 IM order Set (1000) Swim 4 x 250's on 4:30 ...100 IM/150 free ...broken 10 sec. after 100 IM Cool-down (200) Swim 200 EZ |