Warm-up (500) 300 …50 swim/50 drill 200 kick Set (600) 4 X 100's on 1:50 …25 right, 25 left, 25 cu 25 swim 4 X 50's on 1:00 ...4,6,8,10 strokes all out, then EZ Set (1500) 100 moderate on 2:00 6 x 150's …1-3, 4-6 2:00, 1:50, 1:40 easy 100 Pull 4 x 150's …1-4 2:00 Set (200) 4 x 50 on 1:15 ...25 FAST/25 EZ Cool-down (200) 200 mod to EZ |