Warm-up (500) 300 free 200 pull ...3,5,7,5 CB by 50's Set (500) 4 x 125 on 1:45 …5 cb Set (1500) 10 x 100’s ...5 FREE, 1 IM x 2 ...on 1:30/2:00 …free build …IM solid and strong Set (400) 8 x 50's kick on 1:05 ...25 moderate/25 FAST Cool-down (100) 100 moderate to EZ swim |