Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (800) 4 x 200 …3:00, 3:15, 3:30, 3:15 ...Fr/Stroke/Kick/Stroke/Fr Set (2000) 4 x 50 (45) - stroke/fr 4 x 100 (1:30) - IM 4 x 200 (3:00) - 25 stroke/25 fr 4 x 100 (1:30) - IM 4 x 50 (45) - stroke/fr Cool-down (200) ...moderate to EZ |