Warm Up (600) 400 free 200 IM ...35 drill/25 swim Set (600) 300 SWIM/50 kick 100 SWIM/100 kick 50 SWIM Set (1700) 2 X 200 on 3:00 2 X 50 kick 1:00 3 X 200 on 2:45 2 X 50 stroke on 1:00 2 X 200 on 3:00 2 X 50 easy on 1:00 Cool-down (300) 100 kick 200 EZ choice |