Warm-up 400 free (400) Set (400) 6 x 50 kick on 1:30 ...no board-balance on side 100 choice drill Set (400) 400 pull ...3cb on odd, 5cb on even 100's ...negative split Set (1500) 10 x 150 free on 3:00 ...1-5 hold steady pace ...6-10 last 50 FAST or 10 x 100 on 3:00 Set (200) 4 x 50 kick ...FAST ...on 3:00 Cool-down (400) 400 EZ swim |