Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (200) 200IM ...25 drill/25 swim Set (1700) 10 X 150's 1 mod on 2:15 1 X fast on 2:00 1 mod on 2:15 2 X fast on 2:00 1 mod on 2:15 3 X fast on 2:00 EZ 100 all out 150 best effot EZ 100 Set (600) 12 X 50's …3 kick, 1 swim 1:30,1:00,1:00,:45 Set (500) 500 pull…5cb Cool-down (400) 400 Easy |