Warm-up (600) 250 swim/ 50 Kick (repeat) Set (1000) 12 x 50's on :50 4 x 100's IM on 1:45 Set (1400) 4 x 150's on 2:00 ...decsend 1-4 4 x 100's build on 1:30 8 x 50's on :45 ...25 easy/25 FAST Set (300) 12 x 25's on :30 ...odd IM, even free Cool-down (400) 200 kick 200 EZ Free |