Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 4 X 150's on 2:15 ...50 stroke, 100 Swim ...IM order Set (2200) 16 x 50's on :45 - pace 150 fast on 2:00 EZ 50 on 1:00 12 x 50's on :45 - pace 100 fast on 1:30 EZ 50 on 1:00 8 x 50's on :45 - pace 50 fast on :45 100 ez Cool-down (200) 200 kick 200 EZ choice |