W/U 600 yards 200 swim 100 kick, des by 25 12 x 25 1 fast, 1 ez 2 fast, 2 ez 3 fast, 3 ez Pre-Set 800 yards 8 x 50 scull/swim 1:10 8 x 50 kick/swim 1:10 Odds ez, evens fast- swim only Main Set 1800 yards 3x 4 x 50 strong kick 1:00 4 x 50 :50 hold steady pace 4 x 25 fast :20 100 ez 2:00 C/D 300 yards 200, 25 free 25 non free 100 ez kick |