Warm-up (500) 300 …50 swim/50 drill 200 kick Set (600) 5 X 100's on 1:30 …25 right, 25 left, 25 cu 25 swim 4 X 25's on :30 …2, 4, 6, 8 strokes all out per 25, then EZ Set (2000) 2 rounds: 100 moderate on 2:00 12 X 75's …1-4 1:10, 1:10, 1:00, :50 …5-8 1:10, 1:00, 1:00, :50 …9-12 1:10, 1:00, :50, :50 Set (200) 8 x 25 on :20/:40 ...FAST/EZ Cool-down (100) 100 mod to EZ |