Warm up (500) 10 x 50 on:50 ...build Set (300) 300 swim ...100 drill ...100 build ...25under/25ez/25hard/25ez Set (1400) 2 x 200 free on 3:00 2 x 200 IM on 3:30 ...25 drill/25 swim 2 x 150 free on 2:30 ...ez/med/hard 2 x 150 IM on 3:00 ...fly/back/breast Set (400) 16 x 25's kick on :30 ...alt ez/hard Set (500) 10 x 50 on 1:00 ...25 under/25 hard ...w/fins Cool-down (200) |