Warm-up (500) 500 swim ...every 4th 25 kick Set (500) 300 swim ...3rd 25 kick 200 choice ...25drill/25 swim Set (1200) 4 x 25 fly on :40 4 x 50 back on :40 4 x 75 fly-bk-brst on 1:15 4 x 100 free on 1:30 200 IM Set (1000) ALL FREE 4 x 25 :30 4 x 50 1:00 4 x 75 1:15 4 x 100 1:30 Cool-down (200) 200 Choice |