Warm-up (500) 500 …50 swim/50 drill 200 kick Set (900) 6 x 150's on 2:30 ...100 free/50 kick ...descend 1-4 Set (2100): 100 free on 1:30 2 x 300 on 4:15 ...d1-2 100 free on 3:00 3 x 200 on 2:40 ...d1-3 100 free on 2:00 6 x 100 free on 1:20 ...d-1-3,4-6 Cool-down (100) 100 EZ choice |