Warm-up (500) 200 swim, 200 kick, 100 drill Set (800) 8 x 100 on 1:30/2:00 ...Alt. IM swim/IM kick Set (1900) 4 x 100 (3 Free, 1 IM) on 1:25 4 x 75 kick IM order on 1:20 4 x 100 (2 Free, 2 IM) on 1:25 4 x 75 kick IM order on 1:20 4 x 100 (1 Free, 3 IM) on 1:25 100 kick Cool-down (200) 4 x 25 Catch-up on :30 100 Easy choice |