Warm-up (600) 400 free 200 pull ...3,5,7,5 CB by 50's Set (500) 4 x 125 on 2:00 …5 cb Set (1500) 15 x 100’s ...2 FREE, 1 IM x 5 ...on 1:45 …free descend 1-2 …IM solid and strong Set (400) 8 x 50's kick on 1:05 ...25 moderate/25 FAST Cool-down (200) 200 moderate to EZ swim |