Warm-up (500) 300 free 200 kick Set (500) Pull 4 x 125 on 2:00 …5 cb Set (1800) 18 x 100’s ...2 FREE, 1 IM x 6 ...on 1:30 …free descend 1-2 …IM solid and strong …extra 15 sec. after each IM Set (400) 8 x 50's kick on 1:00 ...25 moderate/25 FAST Cool-down (200) 200 moderate to EZ swim |