Warm-up (600) 300 swim 200 kick 100 drill Set (600) 4 x 150 on 3:00 ...hold a steady pace ...choice of equipment Set (600) 12 x 50 1-6 free on 1:00 ...descend 1-3, 4-6 7-12 stroke on 1:30 ...descend 7-10, 10-12 Set (400) 4 rounds 2 x 50 free on 2:00 …25 FAST/25 easy-long stroke ...from the blocks ...rest 1 min. after rd 2 Cool-down (300) 300 EZ choice of equipment |