Warm-up 200 free 200 kick 200 non-free Set 6 x 50 on 1:15 …25 drill/25 swim Set 400 pull (3cb) Set 4 x 100 on 2:00 …50 free/50 stroke 100 EZ kick 2 x 200 free on 3:30/4:00 100 EZ kick 8 x 50’s on :55/1:10 …1-4 pace …5-8 descend Warm-down 200 choice ..moderate to easy |