Warm-up (600) 400 swim ...(50 catch–up/50 fr) 200 kick Set (1000) 8 x 50's free on :45 …25 build…25 fast 6 x 100's on 1:30 …75 free/25 fast kick Set (1300) 4 x 150's on 2:15 ...decsend 1-4 4 x 100's build on 1:30 6 x 50's on :40 ...25 build/25 FAST Set (300) 12 x 25's on :30 ...odd EZ, even SPRINT Cool-down (200) 200 EZ Free |