Warm-up (600) 400 Swim 200 pull (3,5,7,5 cb by 50's) Set (400) 8 x 50 kick (fly/free) …no board Set (2400) 200 free on 3:00 …neg split 8 x 50 free 5cb on :45 300 free on 4:30 6 x 50 free 5cb on :40 400 free on 6:00 …neg split 4 x 50 free 5cb on :35 500 free on 7:00 2 x 50 free 5cb on :30 Cool-down (200) 200 EZ choice |