Warm Up (600) 300 free 100 Kick 200 pull Set (600) 6 x 50 Kick on 1:00 …d 1-3, 4-6 6 x 50 Swim on :45 …d 1-3; 4-6 …Emphasize Streamlines Set (2000) 4 x 75 on 1:10 200 EZ on 3:20 4 x 75 on 1:05 200 EZ on 3:40 4 x 75 on 1:00 200 EZ on 4:00 6 x 50’s FAST on 1:00 Cool Down (200) 200 moderate to EZ swim |