Warm Up (500) 200 swim, 200 drill, 100 IM Set (300) 12 x 25 on :40 ...8,6,4,3 balance kick ...repeat x 3 Set (2200) 6 x 50 on :40, …then 50 easy 5 x 100 on 1:20 …then 50 easy REST an Extra Min. 4 x 150 on 2:00 …then 50 easy 3 x 200 on 2:40 …then 50 easy Set (600) 6 x 100 kick on 2:20 … 25 smooth, 50 fast, …25 smooth Cool-down (200) 200 EZ |