Warm-up (500) 10 x 50's on :55 Set (900) 4 x 100 on 1:45 ...25 stroke/75 free 3 x 100 on 1:40 ...25 free/50 stroke/25 free 2 x 100 on 1:35 ...75 free/25 stroke 1 x 100 IM Set (400) 8 x 50 kick …odds: ez 1:15 …even: FAST 1:00 Set (1000) 2 rounds 2 x 50 stroke on 1:00 200 free on 3:15 200 IM on 3:45 Set (400) Pull 400 …neg. split Cool-down (200) |