Warm-up (500) 300 Free 100 drill 100 kick Set (600) 4 x 150 Pull on 2:30 Odds-Breathing 3,5,3 Evens-Breathing 5,7,5 Set (1600) 2 rounds 2 x 200 free on 3:30 2 x 100 IM on 2:00 2 x 200 IM on 4:00 ...all broken at 50's ...10 sec Set (300) 6 x 50's Kick ...on 1:10 Cool-down (200) 200 swim ...moderate to EZ |