Warm-up (500) 5 x 100 …25 kick-50 build-25 easy …w/:15 rest Set (600) 4 x 75 choice of stroke … 25 technique/50 build on 1:20 Set (1200) 2 rounds 150's on 2:45 ...50 free/50 choice/50 free ...IM order Set (500) 5 x 100's choice on 2:00 ...25 hard/50 moderate/25 hard …good streamlines/turns Set (300) 6 x 50 kick on 1:05 25 hard/25 easy Cool-down (100) 100 EZ choice |