Warm-up (500) 300 (50 catch –up/50 free) 200 kick Set (500) 10 x 50's on :55 ...ODDS: 25 fingertip drag/25 free ...EVENS:25 rightarm/25 leftarm Set (1800) 2 rounds 4 X 50 build on :50 4 X 100 pace on 1:30 2 X 150 on 2:10 ...negative split Set (200) 4 X 50 Fast on 1:00 Cool-down (200) 200 EZ |