Warm-up (600) 400 swim 200 pull ...breathe every 3,5,7,5 per 50 Set (600) 600 swim ...every 4th 25 kick Set (600) 12 x 50 drill/swim on :50 ...keep good form …25 drill/25 swim - finish w/turn Set (900) 12 x 75's on 1:00 …d1-4 to FAST Set (500) 20 x 25's on :30 odd - good form - Max. DPS - streamline past flags even - SOLID effort - finish w/fast turns Cool-down (200) 200 moderate to EZ |