Warmup (500) 200 swim/200 drill 100 kick Set (400) 2 x 50 on 1:00 …25 one-arm fly/25 brst 2 x 50 on 1:00 …25 fly kick/25 brst kick 2 x 50 1:00 …25 fly/25 brst 2 x 50 on 1:00 …choice Set (1300) 4 X100 IM on 1:45 2 X 200 IM on 3:30 1 X 400 IM for Time 1 x EZ 100 on 2:00 Set (600) Pull set 3 x 200 on 2:45 Cool-down (200) 200 ez |