Warm-up (1000) 4 x 250 …50 swim/100 drill/100 kick …reverse IM order Set (400) 8 x 50's on 1:00 choice …descending 1-2 Set (1200) 3 x 400 on 8:00 …300 free, rest: 30 …100 stroke - descend 1-2 on stroke Set (600) 3 x 200 ...rest 15 sec. ...100 swim/100 kick ...choice kick Warm-down (400) 400 EZ choice …200 moderate …200 EZ |