Warm Up (500) 400 Swim 100 Drill Set (400) 4 X 100 ...50 stroke, 50 kick 1:45 Main Set (2100) 300 on 4:30 3 X 100 on 1:40, 1:35, 1:30 200 on 3:00 2 X 100 1:35, 1:30 100 on kick on 2:30 300 on 4:20 3 X 100 on 1:40, 1:35, 1:30 200 on 3:15 2 X 100 on 1:35, 1:30 Cool-down (200) 200 EZ |