Warmup (500) 300 swim 100 drill/100 kick Set (600) 4 x 50 on 1:15 …6 kicks/3 strokes/6 kicks 4 x 50 on 1:00 ...flutter kick on back 4 x 50 on 1:00 ...catch up stroke Set (600) 12 x 50 free …4 on 50 ...4 on :45 ...4 on :40 Set (1500) 5 x 300 on 4:30 …broken at 75 r:10 sec. …build to fast Cool-down (300) 100 kick/200 swim |