Warm-up Swim 500 choice Set 8 x 50 kick on 1:10 ...25 moderate/25 HARD Set Swim 8 x 50 on 1:10 ...underwatet streamline past flags Set 2 rounds 3 x 150's on 3:00 1-50 fly/50 back/40 breast 2-50 fly/100 back 3-50/100 breast Set 500 pull (right side/left side breathing by 50's) Cool-down 200 moderate kick 200 EZ swim |