Warm-up (800) 400 free 300 kick 100 drill Set Pull 4 x 200's on 3:30 ...descending 1-4 Set 4 x 100's on 2:00 ...75 swim/25 kick ...50 swim/50 kick ...25 swim/75 kick ...100 kick Set 2 x 75's free (HARD) on 1:30 150 EZ on 3:00 2 x 50's free (HARD) on 1:00 100 EZ on 2:00 2 x 25's free (HARD) on :30 50 EZ Cool-down 200 EZ |