Warm-Up (500) 400 Swim 100 Drill Set (600) 6 X 100 on 1:50 ...50 stroke, 50 kick Set (2100) 300 on 4:30 3 X 100 on 1:30 200 on 3:00 2 X 100 on 1:20 100 on kick on 2:30 200 on 3:15 2 X 100 on 1:15 300 on 4:30 3 X 100 on 1:30 Pull Set (400) 2 x 200 ...3/5CB by 50's ...rest 20sec Cool-down (200) 200 EZ |