Warm-up (400) 400 free ...50 swim/50 drill Set (400) 8 x 50's kick on 1:00 ...25 flutter/25 back Set (1000) 10 x 100's ...odd 25 bk/25 free on 1:45 ...even free on 1:30 Set (900) 2 rounds 3 x 150 on 2:30 ...100 free-50 back ...50 free-50 back-50 free ...50 back-50 free-50 back Set (400) Pull 400 ...3 cb Cool-down (200) 200 EASY |