Warm-up (900) 500 choice 8 x 50's kick w/10 sec. rest Set (600) 12 x 50 free on: 50 …25 drill/25 swim - finish w/turn …Keep good form Set (1000) 12 x 75's on 1:15 ...odd 25 drill/50 swim, ...even 25 kick/50 swim 100 EZ Set (800) 2 rounds 8 x 50’s on :45 choice Good form - max DPS - 80% Cool-down (200) 200 moderate to EZ |