Warm-up (800) 500 choice 300 kick Set (400) 2 x 200 breast …25 drill, 25 swim Set (600) 12 x 50's on 1:00 ...25 HARD free/25 EZ free Set (600) 8 x 75's on 1:15 25 fr/25 breast/25 fr Set (600) 2 x 300 pull ...3 cb ...descend 1-2 Cool-down (200) ...50 kick/50 swim |