Warm-up (600) 8 x 75 free on 1:05 ...25 swim/25 drill/25 swim Set (300) 6 x 50 kick on 1:00 Set (900) 6 x 150 free on 2:00 ...hold steady pace Set (1200) 4 x 100 Free on 1:40 ...75 on 1:00, 25 fast on :40 4 x 100 Sprint on 3:00 8 x 50 Alt EZ/Fast on 1:00 Cool-down (400) 4 x 100 ...w/10 sec. ...moderate to ez ...choice of equipment |