Warm-up (500) 200 swim, 200 drill 100 kick Set (500) 10 x 50's on :55 …odd: 25 fingertip/25 fr …even:25 R arm/25 L arm Set (2000) 2 rounds 4 X 50 kick on 1:00 4 X 100 pace on 1:30 2 X 200 on 2:45 ...negative split Set (300) 12 x 25's on :40 …3 pace …3 fast …3 smooth …3 FAST Cool-down (200) 100 drill 100 EZ free |