Warm Up (600) 200 swim/200 kick/4 x 50 Set (500) 12 x 50 on :50 …desc 1-4; 5-8; 9-12 Set (600) 12 x 50 on 1:00 …odds 25 kick/25 swim …evens 25 drill/25 swim Set (1600) 4 x 400 …#1 reverse IM on 7:30 …#2 broken 100 10 sec on 6:30 …#3 and #4 on 6:00 Cool-down (200) |