Warm-up (1000) 2 x 500 …#1 - every 4th 25 stroke …#2 - every 4th 25 kick Drill-set (600) 12 x 50 on :50/1:00 (keep good form) …25 drill/25 swim - finish w/turn Set (900) 12 x 75's pull on 1:10/1:20 …d1-4 Set (500) 20 x 25's on: 30/:40 odd - good form - Max. DPS - streamline past flags even - hard 80% effort - finish w/fast turns Cool-down 400 moderate to EZ 50 kick/50 swim |