Set 12 x 25 kick choice …odds on :40/evens on :20 Set 16 x 25 on :30 …odds ez free/evens fly Set 4 x 100 continuous 100=ez free/head up free/ez back/scull Set 200 free on 3:00 4 x 50 on :45 …descend 1-4 200 IM on 3:10 4 x 50 on :50 …fly/back:back/breast:breast/free:free/fly 200 on 2:40 4 x 50 on 40 descend 1-4 200 on 4:00 …keep a moderate aerobic pace 4 x 50 on 1:00 …descend 1-4 |