Warm-up (600) 400 CATCH-UP Free 200 kick Set (600) 12 x 50's on 1:00 ...odd 25 easy 25 fast ...even 25 br 25 free Set (1700) 4 x 25's on 30 (easy) 4 x 50's on 1:00 ...all out hold the same time 4 x 25's on 30 (easy) 4 x 100's only 5 sec rest ...holding a fast pace 4 x 150's on 2:00 ...holding a fast pace 4 x 25's on 30 (easy) 4 x 50's on 1:00 ...all out race Set (400) 400 kick w/fins Cool-down (200) 200 EZ |