200 warm up Set (900) 6 x 150 Alt: on 2:15 odd 50 swim/50 kick/50 swim even 50 swim/50 drill/50 swim Pull Set (1400) 2/4/2 on 1:30, 3 on 1:20 200 300 400 300 200 Set (600) 6 x 100 on 1:20 ...1-2 descend Set (200) 8 x 25's on :40 ...fast/easy by 25's 100 Cool down |