Warm-up (600) 6 x 100 KRLS (rest 20 sec.) ...25 kick, 25 right arm only, 25 left arm only, 25 swim Set (600) 2 x 300 swim (or 250) on 5:30 ...50 free, 50 stroke-IM order Set (600) 6 x 100's pull or (75's) on 1:30 ...breath every 3 strokes (3cb) Set (1200) 4 x 300's on 5:00 (fins ok) ...100 kick, 100 swim, 100 kick Set (300) 12 x 25's swim specility on :40 ...odd 25's easy, even 25's HARD Cool-down (200) 200 EZ choice swim |