Warm-up (500) 200 swim 200 kick 100 choice Set (500) 4 x 75 on 1:30 …25 finger drag/catchup …25 kick …25 swim 4 x 50 on 1:00 Set (800) 4 rounds w/fins 100 ez free on 2:00 4 x 25 on :30 …rd#1 25 kick …rd#2 25 choice …rd#3 25 free Set (800) 4 x 200 w/paddles …rest 20-30 sec …15 strokes or less per length Cool-down (200) 200 ez choice |