Warm Up (500) 400 free 100 kick Set (1000) 10 x 50's IM on :55 5 x 100's IM on 1:45 Set (1200) 4 x 125's on 2:00 ...last 25 FAST 4 x 100's build on 1:30 6 x 50's on 1:00 ...25 easy/25 FAST Set (300) 12 x 25's on :45 ...odd FAST ...even EZ Cool-down (200) 200 EZ Free |