Warm-up (400) 300 swim 100 kick Set (900) 6 x 150 ...50 kick/100 free on 2:30, 2:20, 2:10 Set (2200) 10 x 100 (3,5,7,9 and 10) are fast, all others are ez). Fast on 1:15 Easy on 1:30 2 x 50 ez on 1:00 8 x 75 (1-ez, 2-fast, 1-ez, 2-fast, 1-ez, 1-fast) Fast on :50 Easy on 1:15 2 x 50 ez on 1:00 6 x 50: All on :40 2 x 50 ez on 1:00 Cool-down (100) 100 EZ |