Warm-up (500) 300 swim, 100 kick, 100 drill Set (500) 10 x 50's on 1:00 ...odd- 12 kicks/3 strokes ...even- 25 fast/25ez Set (1700) 150 fast on 2:00 50ez 2 x 150s fast on 2;00 50ez 3 x 150s fast on 2:00 50ez 4 x 150s fast on 2:00 50ez Set (400) 8 x 50s on 1:15 4 drill/dps, 4 fastest average Cool down (100) 100 ez choice |