Warm-up (500) 300 free 200 kick Set (600) 6 X 100 ...50 stroke,50 kick 1:45 Set (2000) 2 x 400 on 5:30 2 x 300 on 4:00 2 x 200 on 2:30 2 x 100 on 1:30 ...#1 swim negative split ...#2 swim faster than first Set (300) 6 x 50 kick on 1:10 ...1 easy and 1 fast Cool-down (200) 200 EZ |