Warm-up (600) 400 swim …50 free/50 drill 200 rev IM Set (900) 6 x 150's on 2:50 …50 drill/50 dps/ 50 build Set (1500) 500 free on 8:00 …last 100 KICK 400 free on 6:30 ...last 100 KICK 300 free on 5:00 ...last 100 KICK 200 free on 3:30 ...last 100 KICK 100 timed FAST Free Cool-down (200) 200 swim |