Warm-up (600) 300 swim/200 kick/100 drill Set (600) 6 x 100 on 2:00 …75 free/25 kick …IM order – no flutter kick Set (400) 100 IM on 2:00 2 x 50 breast drill 1:00 200 free on 3:15 Set (1600) 200 strong 2 x 300 steady 3 x 200 descend 1-3 200 fast ….1:30 base Cool-down (200) 200 EZ |