Warm-Up (600) 300 swim/200 drill 100 kick Set (600) 8 x 75 on 1:15 …ez/mod/hard by 25's Set (1600) 8 x 200 on 3:15 ... broken at 50, 100, 150 ...5sec/10 sec/15 sec ...First 50 EZ ...Last 50 FAST Set (500) 500 pull ...neg spit Cool-down (200) EZ 200 swim |