Warm-up (600) 2 rounds 75 free/25 back 75 free/25 breast 75 free/25 fly Set (600) 4 x 50 choice on 1:00 4 x 100 build on 1:40 Kick Set (600) 3 x 100's stroke on 2:15 6 x 50's flutter kick ...25 FAST/25 easy Set (1200) 24 x 50's on 1:10 ...1 ez/3 FAST ...2 easy/3 FAST ...3 easy/1 FAST ---2 X Cool-down (200) 50 swim/50 kick ...2 X |