Warm-up (500) 10 x 50's on :55 Set (400) 6 x 50 kick on 1:10 ...no board-balance on side 100 choice drill Set (300) 300 pull ...3cb on odd, 5cb on even 50's ...negative split Set (900) 6 x 150 free on 2:30 ...1-4 hold steady pace ...5-8 last 50 FAST Set (200) 4 x 50 choice on 1;30 ...ODD 25 FAST/25 EZ ...EVEN 25 EZ/25 FAST Cool-down (400) 400 Moderate to EZ s |