Warm-up (400) 400 swim ...75 swim/25 drill Set(600) 3 X 200 on 3:30 ...50 Kick, 50 Back, 100 Free Set (1500) 2 rounds 3 X 150's, 200 fast, 2 X 50's EZ on 1:00 round 1- 1:50, 2:00, 2:10, 2:20 round 2- 1:45, 1:55, 2:05, 2:15 Set (300) 12 X 25's on :30 ...IM order- 3 stroke EZ free ..fly, fly, fly, fr, bk, bk, bk fr... Set (500) 10 x 50's on 1:00 ...25 kick/25 swim Cool-down (200) 200 EZ |