Warmup (500) 300 swim /100 drill 100 kick Set (600) 8 x 25 on ;40/:30 …odds scull …evens kick 4 x 50 on 1:00/:50 …odds drill …evens swim 2 x 100 on 1:50/1:40 …#1 reverse IM ... #2 free on Set (1000) 8 x 25 on :30/:40 …odds FAST …evens EZ 6 x 50 on :50 …odds 25 fast/25 ez ...evens all ez 4 x 75 on 1:20 …odds 50 FAST/25 ez …evens 50 ez/25 FAST 2 x 100 on 1:40/2:00 …#1 25 fast/50 ez/25 fast …#2 all fast Set (800) Pull w/paddles/bouy 4 x 200 on 3:00 ...add +10 each 200 Cool down (200) 200 EZ choice |