Warm-up (600) 400 Free 200 Kick Set (600) 12 x 50 on :55 ...25 drill/25 swim ...IM order Set (2000) 20 x 100's ...4 build on 1:30 ...4 pace on 1:25 ...4 build on 1:30 ...4 strong on 1:20 ...4 fast on 1:30 Set (200) 2 rounds 20 easy/fast 25 fast/easy 25 easy 25 FAST Cool-down (100) 100 EZ |