Warm-up (600) 3 x 200 -swim,kick,drill ...200 each Set (600) 2 x 300 pull on 4:00 Set (1000) 4 x 250's on 4:00 ...200 free/50 kick Set (600) 6 x 100's free on 1:20 ...d1-3,4-6 Set (300) 12 x 25's on 20/40 ..odd SPRINT ..even EZ Cool-down (200) 200 EZ |