Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 4 X 150's on 2;15 ...50 stroke, 100 Swim ...IM order Set (2200) 2 X 400's on 5:20 150 fast on 2:00 EZ 50 on 1:00 2 X 300's on 4:00 100 fast on 1:20 EZ 50 on 1:00 2 X 200's on 2:40 50 fast on :40 100 kick Cool-down (200) 200 EZ choice |