Warm-up (500) 400 swim …50 free/50 drill 100 kick Set (600) 12 x 50 on :55 …odd free/even stroke Set (1200) 2 rounds 3 x 200's on 3:20 ...100 FR/100 IM ...50FR/100IM/50FR ...100IM/100FR Rest 1 min Set (800) 8 x 100's kick on 2:15 …75 flutter/25 dolphin Cool-down (200) 200 EZ |