Warm-up (600) 400 (50 catch –up/50 free) 200 kick Set (1000) 10 x 50's free on :45 …25 build…25 fast 5 x 100's on 1:30 …75 free/25 fast kick Set (1300) 4 x 125's on 2:00 ...decsend 1-4 4 x 100's build on 1:30 8 x 50's on :45 ...25 easy/25 FAST Set (300) 12 x 25's on :30 ...odd EZ, even SPRINT Cool-down (200) 200 EZ Free |