Warm-up (400) 400 swim Set (500) 10 x 50 on 1:00 ...25 drill/25 build Odds: free Evens: Stroke Set (1600) 8 x 200 on 3:45/4:00 R1: fly, back, breast, free R2: free, fly, back, breast R3: breast, free, fly, back R4: back, breast, free, fly Set (400) 400 pull Cool-down (100) 100 choice |