Warm-up (600) 400 swim 200 pull ...breathe every 3,5,7,5 by 50's Set (600) 8 x 75's ...4 on 1:15 4 on 1:10 ...25 kick, drill, swim Set (2000) 2 x 300...rest 20 sec. ...d1-2 100 kick 3 x 200...rest 15 sec. ...neg split 100 kick 4 x 100...rest 10 sec. ...solid 100 kick Set Pull 200 ...right/left side breathing per 25 Cool-down (200) 200 EZ |