Warm-up (600) 500 Free 100 KICK Set (600) 6 x 100 Free on 1:40 ...ODDS DRILL FINGERTIPS, EVEN CATCH UP Set (1500) 15 x 100 FREE on 1:45 ... DROP 5 SECONDS EVERY 5 Set (500) 10 x 50 on 1:10 25 SPRINT - 25 CRUISE Cool-down (200) Swim 200 moderate to EZ |