Warm-up (600) 300 swim, 200 drill 100 kick Set (600) 12 x 50's on :55 ...ODDS: 25 fingertip drag/25 fr ...EVENS:25 R arm/25 L arm Set (2000) 2 rounds 4 X 50 build on :45 4 X 100 pace on 1:30 2 X 200 on 2:45 ...negative split Set (400) 400 pull ...3 cb Cool-down (200) 200 EZ |