Warmup (500) 300 swim,100 drill 100 kick Set (800) 2 rounds 4 x 50 on 1:30 ...scull/kick ...NO FINS …use pull buoy scull/kick 4 x 50 on 1:00 …optional 25 choice ...25 free Set (1000) 4 rounds 25 stroke on :45 25 stroke/25 fr on 1:00 25 stroke/50 fr on 1:15 100 IM on 2:00 Set (600) Pull set ...paddles/bouy/snorkel 2 x 300 w/ :30 rest Cool-down (300) 200 moderate 100 SuperSlow |