Warm-up (500) 300 swim 100 kick,100 drill Set (600) 12 x 50's build on 1:00 Set (1800) 4 x 150 free ...descend 1-4 on 2:30 3 x 200 free on 3:00 4 x 150 free on 2:15 Set (400) 8 x 50 kick on 1:10 ...25 hard, 25 EZ Set (600) 12 x 50's on 1:00/1:20 …odd FAST …even EZ Cool-down (300) 100 kick 200 EZ |