Warm-up (500) 400 Free 2 x 50's kick Set (900) 3 rounds 4 x 75 on 1:30 odd rounds ...slow/med/hard even rounds ...fee/stroke/fr Set (1000) 3 x 100 on 2:oo ...slow/med/hard 100 EASY 6 x 50's on 1:30 ...slow/med/hard 100 EASY 4 X 50'S ON 2:00 ...RED LINE +2 ...ADD RED LINE PER 50 Cool-Down (400) 200 moderate 200 easy |