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 6:00 150 fast on 2:00 EZ 50 on 1:00 2 X 300's on 4:30 100 fast on 1:30 EZ 50 on 1:00 2 X 200's on 3:00 50 fast on :45 100 kick Cool-down (100) 100 EZ choice |