Warm-Up (500) Swim 200, Drill 200, Kick 100 Set (800) 8 x 100 on 1:30 odd 100's ...overkick 1st /last 25 even 100's ...fast 1st/last 25 Set (1800): 3 rounds 100 easy 2:00 ...long & smooth 200 IM on 3:30 ...25 drill/25 swim 300 hard on 5:00 ..Fr/IM/Fr by 100's Set (200) 4 x 50's on 1:15 ...all FAST Cool-down (200) 200 EZ |