Warm-up (500) Swim 2 x 250's ...150 free/100 IM drill Set (600) Pull w/paddles 4 x 150's ...50 back/50 free/50 back ...work on streamline Set (600) Swim 4 x 150 on 2:30 ...100 back/50 stroke... IM order ...object is to work on stroke ...body position and streamline Set (1600) Swim 16 x 100 on 1:45 ...broken :10 at the 75 ...every 4th 25 is at 100% Cool-down (200) Swim 200 moderate to EZ |