Warm Up (600) 12 x 50's on :50 Set (600) 4 x 150 on 3:00, 2:50, 2:40, 2:30 50kick/100swim Set (1900) 1 x 200 (alternate 50fly/50fr) 4 x 100 on 1:30 1 x 200 (alternate 50bk/50fr) 3 x 100 on 1:30 1 x 200 (alternate 50br/50fr) on 3:20 2 x 100 on 1:30 1 x 200 IM on 3:30 1 x 100 Easy 100 Cool--down (400) 200 kick 200 EZ free |