Warm-up (400) 6 mins 400 choice Set (400) 2 x 200 breast …25 drill, 25 swim Set (600) 12 x 50's on 1:00 ...25 HARD/25 EZ Set (600) 8 x 75's on 1:15 25 fr/25 brst/25 fr Set (800) 4 x 200 pull on 2:45 ...3 cb ...d 1-2, 3-4 Cool-down (200) ...50 kick/50 swim |