Warm-up (500) 4 x 100 swim ...w/ :10 rest 2 x 50 kick ...w/ :10 rest Set (1200) Swim 4 x 50's on 1:00 ...3 dolphin kicks off each wall rest 1min 4 x 100's on 1:45/2:15 ...Odds swim/evens kick rest 1min 4 x 150's on 2:45 ...100 free/50 fast kick Set (500) Pull 2 x 250 on 4:00 …paddles/fins 3 kicks off each wall ...solid and steady pace Cool-down (400) ...choice of equipment …400 moderate to ez |