Warm-up (500) 2 rounds 100 swim, 50 kick, 100 stroke Set (200) 200 swim ...25 drill/25 swim Set (2000) 8 x 50's on :50 200 free on 3:00 6 x 50's on :45 200 free on 3:00 4 x 50's on 40 200 free on 3:00 2 x 50's on :35 200 free on 3:00 1 x 50 free HARD - MAX EFFORT 200 EASY Set (500) 500 kick Cool-down (300) 200 moderate 100 EZ |