Warm up (500) 200 catch up 100 kick 200 IM ...25 drill/25 swim Pull Set (700) 300 breathe every 3, 5, 7 4 x 75 Descend 1-3, 4-6 4 x 25 Fast tempo Set (1100) 200 skull/swim 6 x 150 on 2:30 ...100 free/50 fast kick Set (700) 8 x 50 on 1:00 ...from middle of the pool working on turns 6 x 50 ...odd Drill ...even FAST SWIM Cool down (200) 200 long and EZ |