Warm-up (1200) 400 choice 400 pull 2 x 200 IM's Set (600) 2 x 300 kick 1- fly 2-breast ...rest 15 sec. Set (900) 12 x 75's(or 50) on 1:10 50 HARD/25 easy on odd's 25 easy/50 HARD on even's Set (800) 2 x 400 IM 1-50 drill/50 swim 2-25 drill/25 swim ...rest 30 sec. Cool-down OYO – 5 mins |