Warm-Up (500) 400 Swim 100 Drill Set (400) 4 X 100 on 2:00 ...50 stroke/50 kick Set (2100) 300 on 4:30 3 X 100 on ...1:30, 1:25, 1:20 200 on 3:00 2 X 100 ...1:25, 1:30 100 on kick on 2:30 200 on 3:00 2 X 100 on ...1:35, 1:30 300 on 4:15 3 X 100 on ...1:20, 1:25, 1:30 Set (400) Pull 2 x 200 ...3/5CB by 50's ...rest 20 sec. Cool-down (100) 100 EZ |