Warm-up (1000) 600 free ...build 2nd half 8 x 50's kick on 1:15 Set (1000) 500 pull on 7:00 ...moderate ...5 cb EZ 50 4 x 100's choice on 2:00 ...negative split EZ 50 Set (600) 12 x 50's on 1:30 ...odd SOLID 80% ...even RACE from blocks ...GOOD TURNS and STREAMLINES Cool-down (400) 200 moderste 200 EZ |