Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (600) 12 x 50 on 1:00 …odd free/even stroke Set (1200) 2 rounds 4 x 150's on 2:45 …free/stroke/free …IM order ..rest 1 min bewteen rounds Set (600) 6 x 100's kick on 2:15 …75 flutter/25 dolphin Cool-down (200) 200 EZ |