Warm Up (600): 2 rounds 100 free/100 drill/ 100 kick Set (700) 4 x 175's on 3:00 ...150 free/25 kick Set (2000) 500 free on 6:40 400 free on 5:20 300 free on 4:00 200 free on 2:40 100 free on 1:20 2 x 50's on 1:00 after each swim Cool-down (200) 200 EZ |