Warm-up (900) 300 choice 300 kick 300 IM (25 drill, 25 swim, 25 drill) Set (600) 12 x 50's on 1:00 ...25 HARD specialty/25 EZ free Set (900) 12 x 75's(or 50) on 1:20 ...1-4 (50 swim/25 kick) ...5-8 (25 swim/50 kick) ...9-12 (all kick) Set (400) 400 pull ...5 cb on odd 100’s ...w snorkel Cool-down (200) ...200 ez choice |