Warm-Up (500) 200 swim/200 drill 100 kick Set (600) 10 mins 8 x 75 on 1:30 …ez/mod/hard by 25's Set (1600) 28 mins 8 x 200 broken on 3:30 ... at 50 rest 5 sec …at 100 rest 10 sec …at 150 rest 15 sec ...Last 50 FAST Set (300) 5 mins 300 pull ...neg spit Cool-down (100) EZ 100 swim |