Warm -Up (600) 600 swim …every 4th 50 kick Set (600) 12 x 50's on 1:00 ...4 kick strong ...4 drill/swim ...4 fast/ez Set (1200) 400 on 7:00 ...swim max dps 4 x 100's on 3:00 ...stroke 90% 200 on 4:00 …swim max dps 4 x 50s on 2:00 ...Best Effort Set (600) 6 x 100's on 1:45 #1-3 25 sprint/75 ez #4-6 75 ez/25 sprint Cool-Down (200) 200 ez choice |