Warm up (500) 300 swim 200 kick Set (600) 6 x 100 on 1:30 ...50 Easy/50 Fast Set (600) 3 x 200 I.M. on 3:15 ...25 drill/25 swim Set (1600) 4 rounds 4 x 100 on 2:00 ...FLY/BK ...BK/BRST ...BRST/FR ...100 IM Set (600) 3 rounds 4 x 50's on 1:30 ...25 ez/25 fast ...25 fast/25 easy ...50 EZ ...50 FAST Cool-down (400) 200 kick 200 choice |