Warm-up (600) 300 free 200 IM drill/swim 100 kick Set (700) 200 on 3:00 ...50 str/100 fr/50 str 3 x 100 on 1:30 (pace) 200 on 3:00 ...50 str/100 fr/50 str Set (1200) 300 build on 6:00 ...100 kick/50 stroke... 2 x 100 pace on 1:45 300 build on 6:00 ...100 kick/100 stroke.. 2 x 200 pace 3:00 Set (200) 8 x 25's on :40 ...FAST/EZ by 25's Cool-down (200) 200 ez |