Warm-up (1200) 500 (25 free/25 stroke) 400 IM drill 300 kick choice Set (1800) 400 swim …25 free/25 stroke- r:30 4 x 50 stroke on 1:00 …d1-2 300 swim (25 free/25 stroke) 4 x 50 free on :45 …d1-4 200 swim (25 free/25 stroke) r:30 4 x 50 stroke on :55 …d1-2 100 free on 1:30 4 x 50 free on :40 …d1-4 Set (200) T - 200 kick - no fins Cool--down 200 EZ |