Set 10 x 100 on 1:40 …25 choice kick/75 choice swim …work the 25 kick …moderate aerobic pace on 75 Set 4 x 200 divided thus: 150 free on 2:30 => 50 on :30 …moderate and aerobic 150 …just make the interval on the 50 2 x 25 kick/swim choice on :45 Set 8 x 25 on :30 …odds breast kick …evens full stroke breast Cool down 200 ez |