Warm-up (500) Swim 500 choice Set (400) 8 x 50 kick on 1:15 ...no board-balance on side 100 choice drill Set (400) 400 pull ...3cb on odd, 5cb on even 100's ...negative split Set (1500) 10 x 150 free on 2:30 ...1-5 hold steady pace ...6-10 last 50 FAST Set (200) 4 x 50 kick ...FAST ...on 1:30 Cool-down (200) 200 EZ swim |