Warm-Up (600) Swim 200, Drill 200, Kick 100 Set (600) 6 x 100 on 1:45 odd 100's ...overkick 1st /last 25 even 100's ...fast 1st/last 25 Set (1200) 2 rounds 100 easy 2:30 ...long & smooth 200 IM on 3:45 ...25 drill/25 swim 300 hard on 5:30 ..Fr/IM/Fr by 100's Set (400) 8 x 50's on 1:15 …25 FAST/25 EZ Cool-down (200) 200 EZ |