Warm-up (600) 3 rounds 100 free/100 drill Set (400) 8 x 50 kick IM order …on 1:10 …no fins Set (2400) 6 x 400 --broken 1,3,5 stroke or im ...rest 10-15 sec. on 50's …rest 20 sec. after 100's 2, 4, 6. -EZ free ...choice of equiptment …good form..straight ...not broken Cool-down (200) 200 EZ |