Warm-up (500) 300 CATCH-UP Free 200 kick Set (500) 10 x 50's on :55 ...ODDS: 25 fingertip drag/25 free ...EVENS:25 rightarm/25 left arm Set (2000) 6 X 50 build on :45 4 X 100 pace on 1:30 2 X 200 on 3:00 ...negative split Set (300) 300 pull ...3 cb Cool-down (100) 100 EZ |