Warm-up (500) 200 swim, 200 drill 100 kick Set (500) 8 x 50 kick on 1:10 ...no board-balance on side 100 choice drill Set (500) 500 pull ...3cb on odd, 5cb on even 50's ...negative split Set (1500) 10 x 150 free on 2:45 ...1-4 hold steady pace ...5-8 last 50 FAST Set (200) 4 x 50 kick ...ALL FAST ...on 1:30 Cool-down (200) 200 EZ swim |