Warm-up (400) 2 rounds 100 free/100 drill Set (400) 8 x 50 kick IM order …on 1:10 Set (2400) 6 x 400 --broken 1,3,5 stroke or im..100s then 50s, then 25s ...rest on 100s 20 sec..rest on 50s, 15 sec..rest on 25s 10 sec 2, 4, 6. -EZ free choice of equiptment..great form..straight, not broken Cool-down (200) 200 EZ |