Warm-up (600) 200 swim, 100 kick, 200 pull, 100 IM Set (600) 8 x 75's on 1:15 ...last 25 IM order Set (1650) 1650 on 25:00 50 free, 100 non-free, 100 IM ...broken after 100 non-free for 10 sec. Set (550) 8 x 50's on 1:00 ...1-4, 25 easy/25 FAST ...5-8, first and last 15m FAST 150 kick Cool-down (100) 100 EZ choice |