Warm-up (600) 400 …50 swim/50 drill 200 kick Set (600) 12 x 50's on 1:00 ...odd 25 easy/25 fast ...even 25 br/25 free Set (1400) 4 x 25's on 30 (ez) 4 x 50's on 1:00 ...FAST 4 x 25's on 30 (ez) 4 x 75's only 5 sec rest ...holding a solid pace 4 x 100's on 2:00 ...holding a solid pace 4 x 25's on 30 (ez) 4 x 50's on 1:30 ...all out race Set (400) 400 kick w/fins Cool-down (200) 200 EZ |